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Cardio Trainer Plan

This 9-week program is built to help improve cardiovascular endurance while allowing a person to improve their muscle tone.

 

The basis of the cardio program is interval training.  This can be applied to any form of cardio including running, cycling, elliptical, rowing, etc…  it can also be used with calisthenics and lite-weight exercises.  Main thing to remember is the body will adapt to what you do consistently so if you have specific goals like to run a 5k, choose the most applicable modality.

 

This program also utilizes 2-3 days per week of High-Intensity resistance training to help you maintain or even build muscle (depending on your nutrition).  This can be done on the days you do your cardio or done on your in-between days; it’s all personal preference.

 

So lets get on with the program!

THE BASICS

As with any workout program, performing an appropriate warm up will help get you moving right and reduce your risk of injury. For your cardio workouts, it is recommended to perform a 5-10 minute dynamic warmup routine.  

 

CARDIO TRAINING

For the cardio program, be sure to set your interval timers in advance.  Each week, you will have 3 Cardio Workouts to complete.  For the first 4 weeks, the x3 weekly workouts use the same timer for that week.  After the 4th week, the Cardio workouts use an undulating series of timers.  

 

Each timer is broken down into “Work” and “Slow” intervals; Work means go fast, while Slow means to slow down enough to let your body recover (but not to stop!).  For example: if your cardio choice was running then you would run hard on the Work intervals and walk on the Slow intervals.

RESISTANCE TRAINING

For resistance training, we are focusing on high-intensity training.  This means that once you start a superset, you do not rest until it is complete.  Each rep should be broken down with an explosive contraction, a paused isometric hold, and a 5-count negative rep.  

 

This workout program keeps the workouts short and seemingly lower volume than many other programs.  Your training frequency is based around your own personal recovery, so while some people may have a day or 2 in between workouts, others may have up to 4 days between workouts.  While this may seem excessive, it promotes long-term growth.

 

We will be training to absolute fatigue. Pre-exhaustion, supersets, slow tempo negatives, isometric contractions, and forced repetitions are all utilized to help you maintain your lean tissue.  A training partner is highly recommended to do this program for spotting and pacing.

 

Before your workout, it is recommended to elevate your body temperature using lite, steady state cardio.  Any 5-15 minute warm up where your heart rate gets to +65% Max HR is fine.  Post workout prehab is essential to improve recovery and prevent future injuries. 

CARDIO TRAINING INTERVALS

WEEK 1

Cardio Time: 20 minutes, 3/week

Rounds: x8

Timed Intervals: 60 sec Work /  90 sec Slow

 

WEEK 2

Cardio Time: 21 minutes, 3/week

Rounds: x6

Timed Intervals: 90 sec Work /  2 min Slow

WEEK 3

Cardio Time: 18 minutes 3/week

Rounds: x2

Timed Intervals: 90sec Work /  90 sec Slow / 3 min Work / 3 min Slow

WEEK 4

Cardio Time: 24 minutes 3/week

Rounds: x2

Timed Intervals: 3 min Work /  90 sec Slow / 5 min Work / 2.5 Slow

WEEK 5 

Workout 1

Cardio Time: 24 minutes

Rounds x2

Timed Intervals: 3 min Work / 90 sec Slow / 5 min Work / 2.5 min Slow

Workout 2

Cardio Time: 21 minutes

Rounds x1

Timed Intervals: 8 min Work / 5 Min Slow / 8 Min Work

Workout 3

Cardio Time: 20 minutes

Rounds x1

Timed Intervals: 20 min Work


 

WEEK 6 

Workout 1

Cardio Time: 24 minutes

Rounds x2

Timed Intervals: 5 min Work / 3 min Slow / 8 min Work / 3 min Slow / 5 min Slow

 

Workout 2

Cardio Time: 23 minutes

Rounds x1

Timed Intervals: 10 min Work / 10 Min Slow / 10 Min Work

 

Workout 3

Cardio Time: 25 minutes

Rounds x1

Timed Intervals: 25 min Work


 

WEEK 7

Cardio Time: 25 minutes

Rounds x1

Timed Intervals: 25 min Work (Steady Pacing)

WEEK 8

Cardio Time: 28 minutes

Rounds x1

Timed Intervals: 28min Work (Steady Pacing)

WEEK 9

Cardio Time: 30 minutes

Rounds x1

Timed Intervals: 30min Work (Steady Pacing)

RESISTANCE TRAINING WORKOUTS

WORKOUT 1

Superset 1

Leg Extension Machine 2x8-15

Goblet Squats (Alternative: Hack Squat or Leg Press Machine) 1x6-10

 

Superset 2

Chest Flyes (DB or Machine) 2x8-12

Chest Press (DB or Machine) 1x6-10

 

Superset 3

Hamstring Curls Machine 2x8-15

RDLs (DB or Barbell) 1x6-10

 

Superset 4

Reverse Flyes (DB or Machine) 2x8-12

Rows (DB, Barbell or Machine) 1x8-12

 

Superset 5

Plank Hold (To Failure) 2x

Deadbugs 1x10

WORKOUT 2

Superset 1

Leg Extension Machine 2x8-15

Walking Lunges 1x6-10ea

 

Superset 2

Triceps Extensions Machine 2x8-12

Shoulder Press (DB or Machine, Incline or OHP) 1x8-12

 

Superset 3

Hamstring Curl Machine 2x8-15

Sumo Deadlifts (DB or Barbell) 1x6-10

 

Superset 4

Biceps Curls Machine 2x8-12

Seated Incline Dumbbell Curls 1x8-12

 

Superset 5

Chin Up Grip Lat Pulldown 2x8-12

Wide Grip Lat Pulldown 1x8-12

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