Workouts
Training Programs
Find workouts that can help maximize your exercise routine and help you reach that next goal. These workouts are designed to push you to the limit, helping build muscle, improve fitness and drive you to love to hate your workout again.
High Intensity Workouts
High Intensity Endurance
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- Pick a speed that keeps your heart rate at 70% and go for as long as you can.
- Record time and feet climbed. Keep track of performance over time to see improvement.
High Intensity Aerobic Training
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- Climb for 15-20 minutes at a constant speed. (Speed should be determined by the rate that you can hold while not exceeding 80% of maximum.)
- Reduce speed and cool down for 3 minutes.
- Record time and feet climbed. Keep track of performance over time to see improvement in high intensity workout.
Weight Loss Workouts
Weight Loss Endurance Training
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- Pick a speed that keeps your heart rate at 70% and go for as long as you can.
- Record time and feet climbed. Keep track of performance over time to see improvement.
Weight Loss Aerobic Training
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- Climb for 15-20 minutes at a constant speed. (Speed should be determined by the rate that you can hold while not exceeding 80% of maximum.)
- Reduce speed and cool down for 3 minutes.
- Record time and feet climbed. Keep track of performance over time to see improvement.
Interval Training Workouts
Interval Training Workout 1
Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- 4-minute interval at 85-90 % max heart rate or 90-110 ft/min.
- 4-minute rest.
- Repeat. (Target: 4 sets)
- Keep track of performance over time to see improvement.
Interval Training Workout 2
Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
- Go through a 2-minute warm-up getting heart rate up to 70% of maximum.
- Climb rapidly for 2-minute intervals and rest for 1 minute intervals. Speed should be a pace that you can maintain for a 2-minute duration.
- Rest periods can be a full stop or a slower speed.
- Work towards completing 5 sets of intervals.
- Reduce speed and cool down for 3 minutes.
- Record time and feet climbed. Keep track of performance over time to see improvement in interval training workout.
Rehab Workouts
Rehabilitation Workout
Although Jacobs Ladder is an effective tool in the rehabilitation of lower back and lower body injuries, you should consult your physician or physical therapist before using.
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