Trainer Notes

Choose from one of the following cardio selections. You will complete 30 minutes except for rowing in which you will complete 20 minutes. Every 5 minutes you will increase resistance based on the values given next to the exercise

BIKE: 60-90 rpm at 1, 3, 5, 7, cool down
ELLIPTICAL: 80-120 rpm at 5, 7, 9, 11, cool down
TREADMILL WALK: 3-4 mph at 0%, 2%, 4%, 6% incline
TREADMILL JOG: 5-7 mph at 0%, 2%, 4%, 6% incline
ROWING: 2:15-3:00 per 500m first 10 minutes, 2:00-2:30 last 10 minutes