This program is appropriate for intermediate levels of fitness because of the "volume" of activity - 5-9 hours/week, depending on the week. Beginners should cut all work by 50% for starters, and gradually build up duration and intensity. Individuals who are more advanced, can simply increase duration and intensity, but should maintain the progression from week one to week four as a build in total load.
- Cardio can be done on any piece of equipment that you choose, or, outside with your choice of activity, biking, running, walking, skating, or swimming! The intensity is described as easy, moderate or hard, which is pretty self explanatory. I have also used the colors blue, yellow and red which correspond with the Blink heart rate monitor. A heart rate monitor is an excellent way to make sure that you are adding variety- both easy and hard - to your workouts, giving you lots of variety and challenging the heart muscle appropriately.
- Strength training for core, arms and legs has been specified in duration only and is not specific as to what exercises you might do or how much weight you might lift or resist. Please consult any of my other free workouts for suggestions on specific exercises. A qualified health professional or personal trainer is an excellent resource for muscle specific exercises.
- Stretching can always be incorporated at any time, for any duration. Always start with light stretching for major muscle groups first.
Enjoy - live 365fitt!