WOD - Wednesday June 10 - Cardio

FOCUS:  CARDIO

Option #1: For inside or outside



Option #2 - For outside - choose from the 3 levels (1 - beginner, 2 - intermediate,  3 - more advanced)

Level 1

Time: 30 minutes* including warm-up and cool-down
Calories burned: Approximately 170  per workout**

First 10 minutes: Warm up with gentle walking that gradually gets brisker.

Next 16 minutes: Break into a gentle jog that feels somewhat challenging for one minute. Recover for three minutes with moderately paced walking; by the end of the three minutes you should have the energy to jog again. Repeat sequence three more times.

Last four minutes: Walk at an easy pace to cool down.

Challenge yourself: Gradually ramp up your walking pace so it gets brisker toward the end of your three-minute recovery interval.

Level 2

Time: 40 minutes* including warm-up and cool-down
Calories burned: Approximately 240 per workout**

First five minutes: Warm up with a brisk walk or gentle jog.

Next 15 minutes: Run at a moderate pace.

Next 15 minutes: Run faster for one minute at a somewhat challenging or quite challenging pace; you should feel almost breathless by the end of this interval. Recover for two minutes, walking to catch your breath. Repeat sequence four more times.

Last five minutes: Walk at an easy pace to cool down.

Challenge yourself: Work up to running for one minute and walking for one minute.

Level 3

Time: 50 minutes* including warm-up and cool-down
Calories burned: Approximately 380 per workout**

First five minutes: Warm up with a brisk walk or gentle jog.

Next 25 minutes: Run at a moderate pace.

Next 12-15 minutes: Run faster for one minute at a challenging pace. You should feel breathless when the minute is up. Recover for 30 seconds, walking to catch your breath. Repeat sequence seven to nine more times (depending on desired intensity).

Last five to eight minutes: Walk at an easy pace to cool down.

Challenge yourself: Accelerate to almost a sprint in the last 10 seconds of each one-minute running interval.

Don't forget to submit your PE Journal!