- 1. Cardio
2 minutes on a treadmill, upright/recumbent bike or stepper. 2 minutes of cardio training 9 times.
- 2. rest
30 seconds 9 times.
- 3. strength
2 minutes of strength training per machine followed by 30 seconds rest and return to 2 minutes of cardio. Strength Training 9 times for 2 minutes.
- cardio parameters
Maintain 80% of your maximum heart rate for 2 minutes on your favorite cardio machine - bike, treadmill or stepper.
- strength training
2 minutes of strength training followed by 30 seconds' rest and return to 2 minutes cardio training.
ORDER OF STRENGTH TRAINING; (1)Biceps Curl, (2) Triceps Extension, (3) Lat Pulldown, (4) Shoulder Press, (5) Chest Press, (6) Rear Row, (7) Quad Extension, (8) Hamstring Curl, (9) Leg Press
- Complete workout!
- 18 minutes of high intensity cardio; another 18 minutes of strength training of all the major muscle groups 9 aggregate minutes of rest; that is a total of 45 minutes of FULL body workout.