Imagine, Believe & Achieve 4 Week Cardio Challenge

achieveI don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months.  So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace  laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down

IMAGINE, BELIEVE AND ACHIEVE!!

SWEAT, JUMP, RUN AND SQUAT!!

xoxo-A

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