Workout #1 - Aerobic Developement
Spin Bike HICT - Slow Pace, High Resistance, Heart Rate Under 150.
- Week 1 - 5 minutes
- Week 2 - 10 minutes
- Week 3 - 15 minutes
- Week 4 - 20 minutes
Workout #2 - Improve Work Capacity
Rope Wave Intervals
- Week 1 - 20sec ON, 40sec OFF for 5 minutes
- Week 2 - 30sec ON, 30sec OFF for 10 minutes
- Week 3 - 40sec ON, 20sec OFF for 15 minutes
- Week 4 - 20 minutes Constant
Workout #3 - Strength Endurance - Complexes - Circuits
Every Minute on the Minute
- 10 - 5yd Side Shuffles
- 20 Sit Thrus
- 20 Sidewinders
*Finish your reps and rest for the remainder of the minute.
- Week 1 - 8 rounds
- Week 2 - 12 rounds
- Week 3 - 16 rounds
- Week 4 - 20 rounds
