PROGRAM #2 (Interval/Aerobic)
Instructions: This exercise is set up on the treadmill. Be sure to wear running shoes or
cross trainers for this cycle. Take long strides and squeeze your butt with each step. If
performed properly your hips, hamstrings and gluteus will be fatigued at the end. The cycle
involves a powerful walk, an interval of alternating lunges, and a brisk jog. Choose a pace
that is challenging yet still allows you to stay within a safe walking stride for the walking
and jogging intervals. The jogging pace should be at least 2 points higher than the walk.
The intervals are as follows: You walk for 2 minutes. Jump off the treadmill leaving it run,
and do alternating lunges for 30 seconds. Get back on the treadmill and with the next 30
seconds, set your pace and begin jogging on the minute for 2 minutes.
CYCLE
MINUTES STRIDE
0:00 - 5:00 Walking
5:00 - 5:30 Lunges
6:00 - 8:00 Jogging
8:00 - 10:00 Walking
10:00 - 10:30 Lunges
11:00 - 13:00 Jogging
13:00 - 15:00 Walking
15:00 - 15:30 Lunges
16:00 - 18:00 Jogging
18:00 - 20:00 Walking
20:00 - 20:30 Lunges
21:00 - 30:00 Jogging
PROGRAM #3 (Steady Aerobic)
Instructions: This cycle requires using the Elliptical, Treadmill and Stationary Bike.
Begin with the treadmill, go to the elliptical and finish with the stationary bike or stepper
TREADMILL: Hit the treadmill for 20 straight minutes at a pace range of 3.8 to 4.2 at a 0%
grade. Take long strides. At the 10 minute mark go to a 12% grade and back the pace
down to 3.4 to 3.6 and maintain the same stride
EFX: Set the EFX up on the program that is consistent with a flat running stride Set the
resistance at a moderate level then maintain 160 to 180 strides per minute for 15 minutes
STATIONARY BIKE: Set the bike up at a manual setting at level 3 and place the seat at
your normal comfort zone. Place your feet in the stirrups and actually pull the pedals. You
should feel it in your hamstrings. Pedal for 10 minutes
45 Minutes of steady state, aerobic cardio. You can use any machine you like or go outside.
Make sure you get a GOOD SWEAT!
PROGRAM #5 (Interval)
Instructions: This exercise is set up on the treadmill. Be sure to wear running shoes or
cross trainers for this cycle. Take long strides. If performed properly your hips, hamstrings
and glutes will be fatigued at the end. The cycle involves a powerful walk through a series
of different grades over time. Choose a pace that is challenging yet still allows you to stay
within a safe walking stride
CYCLE
MINUTES GRADE
0:00 - 2:00 0%
2:00 - 10:00 4%
10:00 - 18:00 6%
18:00 - 24:00 8%
24:00 - 28:00 10%
28:00 - 30:00 12%
30:00 - 35:00 2%
(Slow pace for cool down at 30:00)
PROGRAM #10 (Interval)
Instructions: This program is done preferably on the EFX 546 Elliptical Trainer. (others are
fine as well) This program is performed in four different cycles. The stages are as follows;
CYCLE #1: Set the EFX for a 10 minute time interval on program #8 and set the resistance
level on level eight. For the duration of the 10 minutes maintain 170+ Strides per minute.
At the conclusion of 10 minutes move to cycle #2
CYCLE #2: Cycle #2 is to simply perform the standard cooldown provided by the EFX
program. Perform this cool down using a backwards stride and a 150 + Strides per minute.
CYCLE #3: Reset the EFX for a 10 minute time interval on program #4 at a resistance level
of four. For the duration of the 10 minutes maintain 180+ strides per minute. At the
conclusion of 10 minutes move to cycle #4
CYCLE #4: repeat the cooldown program described in Cycle #2
Do a 5K for time. (Aerobic) You can walk, jog, run, etc. Record your time to completion and keep it.
Better your time each time you do it. Try for 1x/week.