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» Training Program » General Fitness » Intermediate Gym-based cardio and strength training
 Intermediate Gym-based cardio and strength training

Day 008 - Back to the grind
WU 5 min. 2 sets x 12 reps each. SERIES 1: lat pulldowns (3 count raise/lower), cable flys (2 count hold), abs (stop at halfway point); SERIES 2: triceps pressdowns (3 count hold) , dead-lifts (stop at knees), abs (2 count hold); then stretch.

Day 009 - Cardio, cardio, cardio....
New activity or: WU 5 min. Cardio Machine: 45 min. w/ var. CD 5 min. & stretch 10 min.

Day 010 - OMMM Day
Moderate cardio or Yoga class

Day 011 - Back to Business
WU 5 min. Then 2 sets x 12 reps: SERIES 1: biceps concen. Curls (against the wall), split squats (3 count hold), seated abs; SERIES 2: squats (2 count hold), military press ( alternate right/left), Swiss ball abs for obliques; Stretch.

Day 012 - Complete Cardio Circuit
New activity or: WU 5 min. Treadmill 10 min. Bike 10 min. Gauntlet 10 min. Rower 10 min. Treadmill 5 min. CD 5 min. & stretch.

Day 013 - Take a break today
Rest

Day 014 - Call of the Wild
Minimum: 1 hr of cardio, preferably outdoors.

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