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3 Day Cardio Only
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program.
  • If possible, stretch before and after your workout.
  • Make sure you keep track of your heart rate during your cardio session. If your prescribed heart rate is too hard or too easy you can adjust your beats per minute by clicking on the cardio exercise itself.
  • Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in the volume and intensity of your program to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    Click here for further instructions on how to update or modify my program
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    1
    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    15 Minute Cardio Warmup107 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
    210 Minute Cardio Session118 Beats Per Minute. Choose any cardio activity that you like best. Monitor your heart rate periodically throughout your exercise session. You can increase or decrease the recommended heart rate on your program by simply clicking on this exercise!
    35 Minute Cardio Session126 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun!
    45 Minute Easy Cooldown Activity107 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well.

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    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    110 Minute Cardio Session118 Beats Per Minute. Choose any cardio activity that you like best. Monitor your heart rate periodically throughout your exercise session. You can increase or decrease the recommended heart rate on your program by simply clicking on this exercise!
    25 Minute Easy Cooldown Activity107 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!

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    3
    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    15 Minute Cardio Warmup107 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
    210 Minute Cardio Session118 Beats Per Minute. This is a little harder session but you can do it! Take a little sip of water and keep pushing! You are doing great!
    312 Minute Cardio Session126 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four. Feel free to fine tune your program!
    45 Minute Easy Cooldown Activity107 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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