Cardio Intervals: Elliptical/Bike/Row

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3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Following a warm-up of four bodyweight movements, you'll perform a series of intervals on the elliptical machine.

Interval sessions like this one are superior at building work or aerobic capacity compared to traditional steady state cardio. This program uses a 1:1 work-to-rest ratio, meaning you get the same recovery time after you work hard for a minute.

NOTE: Following a 3 minute warm-up you will be asked to complete a core exercise. Then rounds of intervals. The goal is work hard for that 60-second interval before going easy for 1-minutes, and repeat.

Keep your HR and spm (strides per minute) elevated for each sprint interval. Follow this with easy pedaling for a minute, then repeat. Good Luck and do at least one cardio session like this each week.

Stay Strong Together,

Michael Wood. CSCS
Jefit

Day 1
Day 2
Day 3

Workout Day #1 8 exercises, 21 mins

Glute Kickback	1x0 reps • 30s	rest: 15s
Leg Slide	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 45s	rest: 15s
Iron Cross Stretch	1x0 reps • 45s	rest: 15s
Elliptical Training	1x0 reps • 180s	rest: 0s
Plank	1x8 reps • 60s	rest: 15s
Elliptical Training	1x0 reps • 720s	rest: 0s
Plank	1x8 reps • 60s	rest: 15s

Workout Day #2 8 exercises, 26 mins

Glute Kickback	1x0 reps • 30s	rest: 15s
Leg Slide	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 45s	rest: 15s
Iron Cross Stretch	1x0 reps • 45s	rest: 15s
Indoor Cycling	1x0 reps • 300s	rest: 60s
Reverse Crunch	1x0 reps • 45s	rest: 60s
Indoor Cycling	1x0 reps • 720s	rest: 60s
Reverse Crunch	1x0 reps • 45s	rest: 60s

Workout Day #3 8 exercises, 22 mins

Glute Kickback	1x0 reps • 30s	rest: 15s
Leg Slide	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 45s	rest: 15s
Iron Cross Stretch	1x0 reps • 45s	rest: 15s
Rowing	1x0 reps • 300s	rest: 60s
Air Bike	1x0 reps • 45s	rest: 60s
Rowing	1x0 reps • 480s	rest: 60s
Air Bike	1x0 reps • 45s	rest: 60s