Ugh. My voice is off from my mouth, stupid web cam. Why did someone have to break in my car and steal my new iFlip camera? :( The audio is still crisp though so che che che check it out!
Treadmill- Raise the ramp all the way to 15 with your speed 3.0-4.0 and walk without touching the machine with your hands for 2 minutes. Next lower the ramp to 1 and run as fast as you can for the next two minutes. Then for 1 minute lower your speed and walk steady to catch your breath. Repeat Repeat Repeat, then your done.
Elliptical- Keep the ramp between 1 and 5 pedal fast and hard make sure you keep it above 170 strides per minute for 2 minutes. Next, 2 minutes raise the cross ramp as high as itll go and put the resistance where you are struggling to move your legs. Then put it back down to resistance 1-5 and steady pace for a minute. Repeat Repeat Repeat, then your done.
Indoor Bike- For 2 minutes pedal at a pace that feels challenging but you can pedal fast still. Next for two minutes, increase your resistance and stand up on the bike where it feels like your literally peddling through mud. Dont hunch over keep good posture. Last minute return to a comfertable resistance and speed. Repeat Repeat Repeat, then your done.
Swimming- 4 minutes swim at a consistent pace. 1 minute swim slower. To prevent boredome switch up the strokes every 5 minute round. Repeat Repeat Repeat, then your done.
This one is my favorite---->
Walking/Hiking- You can do this on a flat road or for more of a challenge find a hilly trail. Walk at a fast pace or lunge (I do lunges) for 2 minutes. Run at a fast pace for 2 minutes. Then walk for a minute to catch your breath. Repeat Repeat Repeat, then your done.
Stair Climber- (Perform two 10 minute intervals) Start with reasonable 75 steps per minute for 4 minutes without holding on the the rail. Next, skip a step and really push off your heels not with your toes, for 4 minutes. Then bring the pace down to 60 steps per minute. Repeat, your done.
