Cardio
CARDIO OPTION A
30 minutes of steady steady state cardio POST workout 3 times a week ideally on the stairmaster but another option would be walking on the treadmill at a high incline. Do 3 minutes of a warm up and then increase the speed to a speed you can stay at for 30 more minutes. Once you hit 30 minutes spend 3 minutes cooling down at your warm up speed. This would be a total of 36 minutes with warm up and cool down.
CARDIO OPTION B
20 minutes of high intensity intervals for cardio POST workout 2 times a week ideally on the stairmaster but options would be sprints on the treadmill or rowing machine. Do your 3 minute warm up then you will do 1 minute HIGH followed by 1 minute LOW. Which basically means that when you are at your HIGH minute you will SPRINT. Really push yourself and increase the speed to a point that you are essentially struggling to make it to the 60 second mark and it is very challenging. Your LOW minute will be close to your warm up speed but still with an increased heart rate - do not think its a BREAK. You should still be working. Once you have done the 10 rounds (1 high/1 low) then you can drop to your cool down speed for 3 minutes. This would be a total of 26 minutes with warm up and cool down.
TRACK THE SPEEDS YOU USE DURING YOUR CARDIO SO WE CAN SEE HOW YOUR ENDURANCE AND SPEED INCREASES! COMMENT BELOW WITH EACH FINISHED CARDIO SESSIONS TIMES.
EX. DAY 1 - OPTION A - SPEED 6/ 4 INCLINE