I’ve been enjoying these mid workout cardio intervals because I tend not to do too much cardio.  This definitely switches things up.

Warm Up: 15 minutes
2.5 incline
3.0 mph 1 min
6.0 mph 3 minutes
6.5 mph 1 minute
7.0 mph 1 minute
7.5 mph 1 minute

(repeat)

Lift:  Superset 3 sets, 20 reps, 30 sec. between sets
Lat pull down
Hammer curls
Bent over row

Cardio Interval:
2.5 incline
3.0 mph 1 minute
7.5 mph 45 sec.
6.0 mph 1 min.

(repeat sprint interval 4 times)

Lift:  Superset, 3 sets, 20 reps, 30 sec. between sets
Preacher curl
Deltoid fly
Reverse curl

Cardio Interval:  (see above)
Abs:  2 sets, 30 reps
Reverse crunch
Crunch
Russian twist
Bicycle

1. Legs
2. Leg Day
3. Shoulders/Triceps
4. Shoulders
5. Week 3 Day 13 Back/Biceps

Tags: back, biceps, Jordana Kagan, update, workout

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