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6 PROGRAM PROFILES
Bust Your Gut:
This workout tests all aspects of your fitness. 60 second high intensity efforts are followed by three
minute recovery periods of moderate intensity. Those three minutes might feel pretty short by the end
of this 30 minute workout. This program will do wonders for your strength, power, endurance, and, of
course, your waistline.
Strong and Steady:
This workout focuses on building aerobic capacity. Combining moderate intensity efforts with low
intensity recovery segments, aerobic strength and fat metabolism are the main objectives. Just a couple
of STRONG AND STEADY workouts a week will have you looking leaner and breathing easier in no time.
BUST YOUR GUT - ANAEROBIC INTERVAL
30 MINUTE WORKOUT
1 MINUTE INCREMENTS, 3 MIN RECOVERY, 6 INTERVALS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%
STRONG AND STEADY - AEROBIC INTERVAL
30 MINUTE WORKOUT
1 MINUTE INCREMENTS, 5 MIN STEADY STATE, 5 MIN RECOVERY, 3 INTERVALS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%
