CARDIO WORKOUT 1 CARDIO WOC R KAORUDT I O2 W O R K O U T 2

SATURDAY
TIME INTENSITY NOTES I
TIME N T E N S I T YINTEND SUI TRYA T I O N N O T E S
SUN MON TUES WED T H USRUSN FMR IO N TAUTE S
SO
TRY TO END 5 TRY T END 5
START 5/10 START 5/10
MIN 0-5 MIN WITH A M I NF U0 L- 5L B O D Y MIN WITH A
INTENSITY BUTT AND I N T E N S I T Y

10W
SPEED HARD UPPER SPEED HARD
WARMUP REACH 7/10 LEGS W A R M U P R E A C H 7 / 1 0
TO TALK BODY TO TALK
BY MIN 5 BY MIN 5

OPTIONAL RECOVERY LET HEART

RATE FALL FULL BODY
RECOVERY LET HEART
RATE FALL
BUTT AND

20W
PACE 3/10 - 6P P E R P A C E 3 / 1 0
CARDIO MIN 5-6
HERE TO PREP LEGS
M I N 5U
HERE TO PREP
FOR NEXT SET BODY FOR NEXT SET

1 MIN MEDIUM
1 MIN LIGHT (6/10) TRY TO PUSH TRY TO PUSH
FULL B O D Y (6/10)

30W
1 MIN MEDIUM
A LITTLE BUTT AND A LITTLE
MIN 6-15 (8/10) M I N 6 - 1U4P P E R1 M I N P U S H ( 9 / 1 0 )
FASTER EACH LEGS FASTER EACH
1 MIN PUSH (9/10) BODY
THESE CARDIO WORKOUTS TIME REPEAT 4 TIMES TIME
REPEAT 3 TIMES
CAN BE ADDED INTO YOUR
WEEKLY WORKOUTS RECOVERY LET HEART LET HEART
F U L L B O D YR E C O V E R Y
40W

DEPENDING ON YOUR RATE FALL BUTT AND RATE FALL

MIN 15-16 PACE 3/10 1 5P P E R P A C E 3 / 1 0
M I N 1 4 -U
HERE TO PREP LEGS HERE TO PREP
GOALS. THEY CAN BE USED BODY
FOR NEXT SET FOR NEXT SET
ON ANY CARDIO
EQUIPMENT OR OUTSIDE ALTERNATE ALTERNATE
TRY TO PUSH TRY TO PUSH
30 PUSH F U L L B O D 3Y0 S E C P U S H
A LITTLE BUTT AND MIN 15-20 A LITTLE
50W

MIN 16-20 (10/10) AND UPPER (10/10) AND I

FASTER EACH LEGS FASTER EACH
30 REST BODY MIN JOG
(3/10) TIME (5/10) TIME

FOLLOW @RIPPEDPHL ON
INSTAGRAM, FACEBOOK RECOVERY START SLOW RECOVERY START SLOW
FULL BODY TIME
60W

AND TWITTER FOR OUR TIME (4/10) AND BUTT AND (4/10) AND
MIN 20-25 M I N 2 0 -U
2P5PER (6/10)
(6/10) ADD UP TO LEGS ADD UP TO
COMMUNITY, MOTIVATION, BODY
(6/10) (6/10)
RECIPES AND MORE!