Elliptical Cardio Ideas

Thought I'd share some elliptical workouts. This particular piece of cardio equipment is excellent if you have  any issues which require cardio done at a lower impact.

Nice interval work here - remember, your body is a master of adaptation so switch it up often! I hope to see lots of you at Commitment Fitness hopping on and off the equipment & squeezing some plyos in!


ELLIPTICAL 45 MINUTES


0-10 resistance 4
10-20resistance 5
20-30 resistance 6
30-40 resistance 7
40-45 cool-down resistance 0


45 MINUTES

You will switch every 10 minutes forward and backwards
Highest resistance forward you can maintain good pace at forward
Flat, no resistance backwards


45 MINUTES

Keep it on the highest resistance you can keep up at
Mins 0-5 forward
Mins 5-6 get off and do alternating lunges
Mins 6-10 backwards
Repeat sequence until 45 minutes


30 MINUTES

15 minutes forward on highest resistance you can maintain

15 minutes backward on highest resistance you can maintain



45 MINUTES

Minutes 0-15 moderate resistance forward
Minutes 15-17 get off and do 20 crunches, 10 full-range sit-ups (hold plate or med ball if these are too easy)
Minutes 17-20 Highest resistance you can maintain backwards
Repeat until you get to 45 minutes


45 MINUTES

0-10 warm-up
10-20 resistance 4
20-30 resistance 6
30-40 resistance 7
40-45 cool-down



YOU NEED ELLIPTICAL, DUMBBELLS & 45 MINUTES


Resistance 4
you can up the resistance if you feel like you want to challenge yourself
Every 10 minutes get off and do 10 crunches, 12 arm curls, 10 squats and 10 jumping jacks (can
do variation of outward toe taps if these are too hard)
Repeat sequence until you get to 45 minutes


45 MINUTES

5 minutes on elliptical at a moderate resistance level you can maintain
After every 5 minutes, get off and do 30 seconds crunches, 30 seconds lying leg lifts, roll over 30
seconds plank, 30 seconds mountain climbers (at your own pace, it isn’t a race)


45 MINUTES w/DUMBBELLS

0-10 Highest incline, resistance 4
get off and do 10 sway lunges holding DB (stand w/legs far apart, DB’s in hands and sway back
and forth….one time back and forth counts as one rep)
10-20 resistance 4
get off and do 10 push-ups
20-30 resistance 4
get off and do 15 bicep curls
30-40 resistance 4
get off and do 15 DB presses overhead
40-45 cool-down