Laddermill Cardio Program: Intense
Perform two to three days a week
Start with a warm up: 30 jumping jacks, 2 mins climbing at incline angle, easy pace, and 30 more jumping jacks. Consider stretching some after as well. Try to do a 2 min cool down if you can as well (easy pace)
| Week | Sets | Time/Distance | Speed | Angle | Rest |
|---|---|---|---|---|---|
| 1 | 4 | 1 Min. | Moderate (4-6) | Vertical | 1 Min. |
| 2 | 4 | 30 Sec. | Moderate (4-6) | Vertical | 30 Sec. |
| 3 | 5 | 30 Sec. | Fast (5 to 7) | Vertical | 20 Sec. |
| 4 | 8 | 20 Sec. | Fast (5 to 7) | Overhang | 10 Sec. |
| 5 | 6 | 30 Sec. | Moderate (4-6) | Overhang | 1 Min. |
| 6 | 6 | 45 Sec. | Moderate (4-6) | Vertical | 30 Sec. |
| 7 | 7 | 20 Sec. | Fast (5 to 7) | Overhang | 10 Sec. |
| 8 | 8 | 30 Sec. | Fast (5 to 7) | Vertical | 10 Sec. |
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