This is a 2-day basic conditioning plan that can be used one of two ways. First, as a 2-4-week prep before you start a strength program. The second option is to use this on your off training days. Meaning, if you strength train on say M-W-F - then this could be used on Tue/Thur/Sat. The goal of the program is to improve your muscular endurance and cardiovascular fitness level. Day 1: Total workout time = about 49-minutes. The workout begins with a warm-up on a stationary bike (or whatever type of cardio you have available to you). After completing a series of bodyweight exercises you'll finish on the bike. But this time the goal if for you to ride easy/hard/easy/hard for 30-second splits for a total of 6-minutes. Day 2: Total workout time = 50-minutes. This session starts off with an easy 5-minute row. After completing a series of exercises, jump back on the rower. This time, though, row easy/hard/easy/hard for 30-second splits for a total of 6-minutes. You should NOT be able to carry on a conversation during either of these cardio intervals in session 1 or 2. STAY STRONG, MICHAEL WOOD, CSCS Jefit Team