Wasn’t last week’s routine absolutely deadly?!  Man, oh, man, the person that says cardio is boring is freakin’ wrong and this 4 part series is no exception to the rule.

Just a friendly reminder that you should always keep 16-32 ounce of water for during your workout and an additional 16-32 ounces of water after your workout.  Hydration is key in getting the most out of your workout.  This may seem like a lot, but it is a smaller investment than the implications that come from health risk (i.e. doctor visits, hospital bills, etc.).

Minute
Level
Pace
0-5
5
6.0-6.5
5-6
6
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
6-7
6
6.0-6.5
7-8
7
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
8-9
7
6.0-6.5
9-10
8
20sec. @ 14.0-15.0, 
20sec. @ 3.0, 
20sec. @ 14.0-15.0  
10-15
8
6.0-6.5
15-16
9
30sec. @ 14.0-15.0, 
30sec. @ 3.0
16-17
9
6.0-6.5
17-18
10
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
18-19
10
6.0-6.5
19-20
11
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
20-21
11
6.0-6.5
21-22
12
20sec. @ 14.0-15.0, 
20sec. @ 3.0, 
20sec. @ 14.0-15.0 
22-23
12
6.0-6.5
23-24
13
30sec. @ 14.0-15.0, 
30sec. @ 3.0
24-25
13
6.0-6.5
25-26
14
10sec. @ 14.0-15.0, 
10sec. @ 3.0 (repeat x2)
26-27
14
6.0-6.5
27-28
15
15sec. @ 14.0-15.0, 
15sec. @ 3.0 (repeat)
28-29
15
6.0-6.5
29-30
16
20sec. @ 14.0-15.0, 
20sec. @ 3.0, 
20sec. @ 14.0-15.0 
30-35
Pre-programmed cooldown

-Dale L. Roberts
Check out my last publication 
Post your honest results from this session and share with me in your success or open feedback.  Look forward to future posts on some additional cardio sessions to keep your routine interesting, exciting, varied and most importantly…killer!

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.