Cardio: 20-Minute Session(s)

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is for a beginner who is looking to add some cardio work on their off days when they are not strength training. These can also be done before/after a strength training session as well. Prior to your cardio workout you will be asked to do a series of five stretching exercises to prep the body for the cardio.

Day 1: Dynamic Warm-up, 20-minute Elliptical session

Day 2: Dynamic Warm-up, Core, 20-minute Walk, Jog Walk session

Day 3: Dynamic Warm-up, Running and Rowing session 20-minute session

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Cardio Session #1 6 exercises, 32 mins

Ab Roll	1x10 reps	rest: 20s
Bridge	1x8 reps • 30s	rest: 20s
All Fours Quad Stretch	1x0 reps • 35s	rest: 20s
Bow Pose	1x8 reps • 35s	rest: 20s
World's Greatest Stretch	1x0 reps • 60s	rest: 20s
Elliptical Training	1x0 reps • 20m	rest: 30s

Cardio Session #2 8 exercises, 37 mins

Bodyweight Squat	1x8 reps	rest: 30s
Bird Dog	1x8 reps	rest: 20s
Ab Roll	1x1 reps	rest: 20s
Alternating Leg Bridge	1x8 reps	rest: 20s
Forearm Plank with Hip Abduction	1x10 reps	rest: 30s
Walking	1x0 reps • 5m	rest: 30s
Treadmill Running	1x0 reps • 10m	rest: 30s
Walking	1x0 reps • 5m	rest: 30s

Cardio Session #3 7 exercises, 36 mins

Arm Circles	1x12 reps	rest: 20s
Dynamic Chest Stretch	1x12 reps	rest: 20s
Dynamic Back Stretch	1x8 reps	rest: 30s
Downward Facing Dog	1x0 reps • 35s	rest: 20s
Bird Dog	1x8 reps	rest: 20s
Running	1x0 reps • 10m	rest: 60s
Rowing	1x0 reps • 10m	rest: 60s