WHAT IS STEADY-STATE CARDIO?:

  • Steady-State Cardio is a lower intensity workout that you can do for a longer period of time. 

  • I recommend Steady-State Cardio 2-3 times per week for 30-45 minute sessions

WHAT IS FASTED CARDIO?:

  • Fasted Cardio is done first thing in the morning before eating. "Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells."

  • I only recommend Fasted Cardio Combined with Steady-State Cardio. Depending on your personal fitness goals, 2-3x per week for 30-45 minute sessions should be a great start

WHAT IS HIIT?:

  • HIIT (High Intensity Interval Training) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.

  • I recommend HIIT sessions 3 x per week.

Calculate your Target Heart Rate Range:

  • Calculate your predicted HR max: [220 - your age = _________ ]

2/1 - Cybex Arc Trainer - 20 Minutes

 

2 minutes warm up at 20 - 3% incline

3 minutes at 45 - 4% incline

1 minute at 25 - 3% incline

3 minutes at 55 - 6% incline

1 minute at 30 - 3% incline

3 minutes at 65 - 8% incline

1 minute at 35 - 3% incline

2 minutes at 75 - 10% incline

1 minute at 60 - 8% incline

1 minutes 45 - 6% incline

30 seconds at 40 - 3% incline

30 seconds at 35 - 2% incline

30 seconds at 30 - 1% incline

30 seconds at 25 - 3% incline

2/2 - Assault Runner - 15 Minutes

30:30

Sprint 30 Seconds

Recover 30 Seconds

 

2/3 - Jump Rope - 20 Minutes 

30 Seconds Jump Rope 

10 Seconds Off

1 Minute Jump Rope

10 Seconds Off

1.5 Minutes Jump Rope

10 Seconds Off

2 Minutes Jump Rope

10 Seconds Off

2.5 Minutes Jump Rope

10 Seconds Off

3 Minutes Jump Rope

10 Seconds Off

2.5 Minutes Jump Rope

10 Seconds Off

2 Minutes Jump Rope

10 Seconds Off

1.5 Minutes Jump Rope

10 Seconds Off

1 Minute Jump Rope

10 Seconds Off

30 Seconds Jump Rope

2/4 - OFF

2/5 - Treadmill - 20 Minutes

 

2 minutes at 5.0 - 0% incline
1 minute at 5.0 - 4% incline
1 minute at 5.0 - 8% incline
2 minutes at 3.0 - 4% incline
3 minutes at 5.5 - 0% incline
2 minutes at 5.5 - 8% incline
3 minutes at 5.8 - 0% incline
2 minutes at 5.8 - 4% incline
1 minute at 5.8 - 8% incline
2 minutes at 3.0 - 4% incline

2/6 - Burpees 

AMRAP

7:00 Minute Time Cap!

2/7 - Concept 2 Rower 

5000 Meters

2/8 - Stepper

3 minutes Level 8

3 minutes Level 9

3 minutes Level 10

3 minutes Level 11

3 minutes Level 12

 

10 Rounds of:

45 Seconds Level 20

45 Seconds Level 1 

1 Minute Level 12

1 Minute Level 11

1 Minute Level 10

1 Minute Level 9

1 Minute Level 8

2/9 - Recumbent Bike - 25 Minutes

5 Minutes - Level 8 - RPM 90+

4 Minutes - Level 11 - RPM 80+

3 Minutes - Level 13 - RPM 65+

2 Minutes - Level 14 - RPM 50+

1 Minute - Level 2 - RPM 50+

4 Minutes - Level 12 - RPM 80+

3 Minutes - Level 14 - RPM 65+

2 Minutes - Level 16 - RPM 50+

1 Minute - Level 2 - RPM 50+

2/10 - OFF

2/11 - Keiser M3 Bike 38 Minutes

2/12 - Jacob's Ladder

Interval Training Workout

2 minute warm-up getting heart rate up to 70% of Maximum HR.

Climb rapidly for 2 minute intervals and rest for 1 minute intervals. Speed should be a pace that you can maintain for two minutes duration.

Rest periods can be a full stop or a slower speed.

Work towards completing 5 sets of intervals.

Reduce speed and cool down for 3 minutes.

2/13 - Treadmill - 30 Minutes

5 Minutes 5.5-6.0

2 Minutes 6.4

1 Minute 7.0

2 Minutes 6.3

1 Minute 7.2

2 Minutes 6.2

1 Minute 7.4

2 Minutes 6.1

1 Minute 7.6

2 Minutes 6.0

1 Minute 7.8

2 Minutes 5.9

1 Minutes 8.0

2 Minutes 6.0

1 Minute 7.7

2 Minutes 6.5

2 Minutes 6.0

2/14 - Stepper - 20 Minutes

5 Minutes Speed 5

1 Minute Speed 8

1 Minute 10

1 Minute 8

1 Minute 11

1 Minute 8

1 Minute 12

1 Minute 8

1 Minute 15

1 Minute 8

1 Minute 12

1 Minute 8

1 Minute 11

1 Minute 8

1 Minute 5

2/15 - OFF

2/16 - Elliptical - 15 Minutes

3 Minutes Resistance 5 - Incline 5

1 Minute - Resistance 10- Incline  5

1 Minute - Resistance 8 - Incline 8

1 Minute - Resistance 10 - Incline 8

1 Minute - Resistance 9 - Incline 10

1 Minute - Resistance 12 - Incline 10

1 Minute - Resistance 10 - Incline 12

1 Minute - Resistance 14 - Incline 12

1 Minute - Resistance 10 - Incline 12

1 Minute - Resistance 12 - Incline 12

1 Minute - Resistance 10 - Incline 10

2 Minutes - Resistance 5 - Incline 8

2/18 - Mix it Up! - 40 Minutes

 

10 Minutes - AMT

10 Minutes Treadmill - 3.0 - Incline 15

10 Minutes (1 on/30 off) - Jacobs Ladder

10 Minutes - Assault Runner

2/17 - Jacob's Ladder​ - Repeat 7x​

20 Seconds on

10 Seconds off

30 Seconds on

15 Seconds off

40 Seconds on

20 Seconds off

50 Seconds on

25 Seconds off

60 Seconds on

30 Second off

60 Seconds on

25 Second off

60 Seconds on

20 Second off

60 Seconds On

15 Seconds off

60 Seconds On

10 Seconds Off

2/19 - OFF

2/20 - Treadmill - Focus Run

5K Run

2/21 - AMT - 20 Minutes

Set Program to Heart Rate - The Level and Strides will Self Adjust 

Enjoy!

2/22 - Human Machine 

10 Burpees

20 Jumping Jacks

30 Mountain Climbers

40 Jump Squats

Repeat 10x

 

2/23 - Mix it Up! - 60 Minutes

10 Minutes - Arc Trainer

10 Minutes - Stepper

10 Minutes - Recumbent Bicycle

10 Calorie Row - Concept 2 Rower

10 Minutes Elliptial

10 Minutes - Keiser M3 Bike
 

2/24 - Treadmill - HIIT

5 Minutes - 3.5

2 Minutes 4.5

1 Minutes 8

2 Minutes 4.5

1 Minute 8

2 Minutes 4.5

1 Minute 8.5

2 Minutes 4.5

1 Minute 8

3 Minutes 3.5

2/25 - AMT - 20 Minutes

Program Manual

Level 6-8

Climb 3 Minutes

Short Strides 4 Minutes

Long Strides Remaining 13 minutes

PERSONAL TRAINING - NUTRITION - FUNCTIONAL TRAINING - POWERLIFTING - BODYBUILDING - WEIGHTLIFTING

© 2019 BROWN'S GYM, INC.