Beginning Cardio Strength workout

Total time= 45 min.

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-6	3.5	0
6-7	4	0
7-8	3.5	0
9-10	4	0
10-11	3.5	0
12-13	4	0
14-15	3	0
15-16	2.8	0

Stretch calves

 Repeat 2 times:

• 10 overhead shoulder presses (10 lbs)
• 15 squats
• 10 bicep curls (10 lbs)

Minutes	Speed	Elevation
0-1 min.	2.0	0
1 min.- 1:30	1.8	Walk on your toes
1:30-2	1.8	Walk on your heals
2-2:30	1.8	Walk on your toes
2:30-3:00	1.8	Walk on your heals
3-4	1.8	6
4-5	2.8	1
5-6	3.5	0
6-7	4	0
7-8	3.5	0
9-10	4	0
10-11	3.5	0
12-13	4	0
14-15	3	0
15-16	2.8	0

Stretch your calves

Repeat 2 times:

• 10 modified push-ups (knees on ground)
• 10 reverse flies with hand weights (5 lbs.)

Notes: Next time try moving up to 4.1

Beginner Hill Interval Workout

Total time= 40 minutes

Minutes	Speed	Elevation
0-0.30	1.8	Walk on your toes
0.30- 1 min	1.8	Walk on your heels
1-2	2.8	6
3-4	3	0
4-5	3.3	0
5-6	3.3	9
6-7	3.3	12
7-9	3	12
9-10	3.5	0
10-11	4	3
11-14	2.8	15
14-15	3	9
16-17	3	0
18-19	2.8	0

Stretch calves

Do two sets of the following:
1.) 15 squats
2.) 15 lunges

10 minutes at stationary bike level 3

My Notes: Next time try adding more levels to gradually build up to elevations.