CARDIO

 

Cardio Options: Walk, Run, Bike, Row, Swim, Elliptical, Sprint, Stairmaster, HIIT, and whatever else you can think of.

BEGINNER

20 min 2x a week

  • Treadmill walk at speed of 3.0 at incline of 6

  • Run at speed of 3-5 on treadmill

  • Walk 1.5 miles

  • Stairmaster

  • Elliptical

  • Bike

  • Row

SEASONED

3o min 2x a week

  • Treadmill walk at speed of 3.5 at incline of 8

  • Run at speed of 4-6 on treadmill

  • Walk 2 miles

  • 6 - 40 yd sprints (1 minute rest)

  • Stairmaster

  • Elliptical

  • Bike

  • Row

 

ADVANCED

30 min 3x a week

  • Treadmill walk at speed of 3.5 at incline of 12

  • Run at speed of 5-7 on treadmill

  • Walk 3 miles

  • 8 - 50 yd sprints (1 minute rest)

  • HIIT Workout [Click Here]

  • Stairmaster

  • Elliptical

  • Bike

  • Row

PRO

30 min 4x a week

  • Treadmill walk at speed of 4 at incline of 15

  • Run at speed of 6-8 on treadmill

  • Walk 3 miles

  • 10 - 60 yd sprints (1 minute rest)

  • HIIT Workout [Click Here]

  • Stairmaster

  • Elliptical

  • Bike

  • Row

 

 

GYm WORKOUTS

 

These gym workouts are split into 4 categories based on their level of difficulty and/or skill level.. If you're not sure where to start, ask your coach for a recommendation. Click on the workout to view it.

home workouts

You don;t need a gym or equipment for these workouts.

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