Advance/Ninja Conditioning Drills weeks 3&4

Weeks 3 & 4

This 40-minute cardio workout involves using three different cardio machines: The treadmill, bike and the elliptical trainer. For each machine, you'll change the settings (speed, incline, resistance, ramps, etc.) to increase and decrease the intensity of your workout. The speed, incline and resistance listed are only suggestions, so change them according to your fitness level, using the Perceived Exertion Scale to determine how hard you're working. Feel free to use different machines, depdning on what you have available.
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Treadmill:






Time Intensity/Speed Incline Perceived Exertion


5 min 3.0 mph - warm-up 1% Level 2-3


3 min 4.0+ 3% 4-5


1 min 4.5+ 6% 5


3 min 5.0+ 2-4% 6


1 min 4.5+ 5% 5


1 min 6.0+ 2-4% 6-7


1 min 3.0-4.0 0% 3-4










Total Time: 15 minutes






Bike:






Time Intensity/Speed Resistance/Level Perceived Exertion


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 100-110 RPM 6-8 6


1 min 70-80 RPM 5 4


1 min 70-80 RPM 5 4










Total Time: 10 minutes






Elliptical Trainer:










Time Resistance/Level Perceived Exertion


3 min 4/5 5


2 min 6/6 6


3 min 5/5 5-6


2 min 6/7 6


5 min 2/1 3-4 (cool down)










Total Time: 15 minutes