Solo Workout Cardio Instructions

 

If your solo workout plan includes cardio, please look below for instructions. If there is an additional exercise that you would like included on this, please let me know.

 
 

Treadmill Workout (Beginner)

  • Set the treadmill to the highest incline (Normally this is level 15).

  • Set the speed for 2.5.

  • The objective is not to hold on, but to use your legs, glutes and core with each step you take.

  • If you need to take a break and hold on, rotate between holding on and swinging your arms.

  • Each session should be 60 minutes.

Treadmill Workout (Intermediate)

  • Set the treadmill to the highest incline (normally this is level 15).

  • Set the speed for 3.2.

  • Grab a pair of light dumbbells (no more than 5lbs each).

  • If you need to take a break and hold on, rotate between holding on and swinging your arms with the dumbbells.

  • The objective is not to hold on, but to use your legs, glutes and core with each step you take.

  • Each session should be 60 minutes.

Treadmill Workout (Advanced)

  • Set the treadmill to the highest incline (normally this is level 15).

  • You will be doing speed intervals between 3.2 and 5.0 depending on which level makes you sprint.

  • Begin with the speed at 3.2. Hold this speed for 30 seconds and then increase it to 5.0 (or whichever speed you begin to sprint) and hold this speed for 30 seconds. Rest 30 seconds.

  • Repeat this circuit 10x.

  • The total workout should be 15 minutes

  • Use a pair of light dumbbells (no more than 5lbs each). This is an option if you would like a challenge.

  • DO NOT TAKE ADDITIONAL BREAKS OUTSIDE OF THE ALLOTTED 30 SEC REST.

  • The objective is not to hold on, but to use your legs, glutes and core with each step you take.

StairMaster Workout (Beginner/Intermediate)

  • Set the treadmill to a manual workout.

  • Set the speed to 3.0

  • Climb at a regular speed of 3.0 for 30 seconds.

  • Begin your kickbacks for 45 seconds. Alternate legs.

  • Turn to the side and do the lateral leg raises - 30 seconds.

  • Turn to the opposite side and do the lateral leg raises - 30 seconds.

  • Return to the middle and climb at an increased speed of 6.0 for 45 seconds.

  • That concludes the circuit. Repeat this circuit 3xs.

  • Total workout is about 10 minutes.

StairMaster Workout (Advance)

  • Set the treadmill to a manual workout.

  • Set the speed to 3.0

  • Climb at a regular speed of 3.0 for 45 seconds.

  • Begin your kickbacks for 1minute and 30 seconds. Alternate legs.

  • Turn to the side and do the lateral leg raises - 1 minute.

  • Turn to the opposite side and do the lateral leg raises - 1 minute.

  • Return to the middle, hold on to the handles and do squat jumps on every step - 45 seconds

  • Stay facing the middle and climb at an increased speed of 9.0 for 1 minute and 30 seconds.

  • That concludes the circuit. Repeat this circuit 3xs.

  • Total workout is about 20 minutes.

Cardio At-home Variation (Beginners 4 sets, Intermediate 7 sets, Advance 10 sets)

  • Begin burpees for 1 minute. Add a push-up for an extra challenge.

  • Rest 30 seconds to 1 min MAX

  • Begin mountain climbers for 1 minute

  • Rest 30 seconds to 1 min MAX

  • This concludes this circuit.

  • Repeat circuit either 4xs, 7xs, or 10xs.

7 Minute Plank (Beginners 1-5, Intermediate 1-12, Advanced 1-20)

  1. Regular Plank on Elbows: hold for 30 seconds (advance holds for 1 minute)

  2. Rest 15 seconds (advance rest 30 seconds)

  3. Regular Plank in Push-up position: hold for 30 seconds (advance holds for 1 minute)

  4. Rest 15 seconds (advance rest 30 seconds)

  5. Plank Jacks: hold for 30 seconds (advance holds for 1 minute)

  6. Rest 15 seconds (advance rest 30 seconds)

  7. Elbow to Hand Plank: 15 seconds in one direction, 15 seconds in opposite direction (advance will do 30 seconds in one direction, 30 seconds in opposite direction)

  8. Rest 15 seconds (advance rest 30 seconds)

  9. Rainbow Planks (hips side to side): Rotate hips side to side for 30 seconds (advance, for 1 minute)

  10. Rest 15 seconds (advance rest 30 seconds)

  11. Knee to opposite elbow (on elbows): Hold regular plank form on elbows. Bend and tuck knee under to reach towards the opposite elbow. Alternate each leg for 15 seconds (advance, for 30 seconds).

  12. Knee to opposite elbow (in push-up position): Hold regular plank form on hands, in a push-up position. Bend knee and reach it to the opposite elbow. Alternate each leg for 15 seconds (advance, for 30 seconds).

  13. Rest 15 seconds (advance rest 30 seconds)

  14. Side Plank Hold: 1 minute on each side. No rest in between.

  15. Spider Man Plank (knee to outside elbow): Hold regular plank form on hands, in a push-up position. Bend your knee and reach towards the outside to the same elbow. Alternate legs for 1 minute.

  16. Rest 30 seconds.

  17. Plank Pike Jump: Hold regular plank form on hands, in a push-up position. Jump both feet to your hands without bending your knees. Repeat for 1 minute.

  18. Rest 30 seconds.

  19. BONUS: Plank Skier (jump side to side): Hold regular plank form on hands, in a push-up position. Jump with both legs to the left, then back to the middle. Jump with both legs to the right and then back to the middle. Repeat this for 30 seconds (advance, for 1 minute).

  20. DONE. Great job! You did it!