Cardio Machines
Six weeks on the gym's cardio floor, three sessions a week: the rower, the bikes, the elliptical and the stairs, steady and in short intervals.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A gym with a rowing machine, an upright and a recumbent bike, an elliptical, a stair climber or step mill, and a treadmill.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Row and Ride
- Recumbent Bike 1 × 5 min easy
- Rowing Machine 4 × 2 min steady + 1 easy
- Elliptical 2 × 5 min steady
Row with the legs first, then lean back, then pull the arms. About thirty minutes all told.
Day 2 Stairs
- Walking 1 × 5 min easy
- Stair Climber 4 × 2 min + 1 min easy
- Step Mill 2 × 4 min steady
Hold the rails lightly for balance, not to carry your weight. On the easy minute, slow the stairs right down.
Day 3 Bike Mix
- Elliptical 1 × 5 min easy
- Bike 5 × 1 min hard + 2 easy
- Recumbent Bike 2 × 5 min steady
Hard means breathing hard but in control. Finish on the recumbent bike at an easy, steady pace.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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