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Trainer Notes

Choose from one of the following cardio selections. You will complete 30 minutes except for rowing in which you will complete 20 minutes. Every 5 minutes you will increase resistance based on the values given next to the exercise

BIKE: 60-90 rpm at 1,3,5,7,9 cool down
ELLIPTICAL: 80-120 rpm at 5,7,9,11, 13 cool down
TREADMILL WALK: 3-4 mph at 0%,2%,4%,6%, 8% incline
TREADMILL JOG: 5-7 mph at 0%,2%,4%,6%, 8% incline
ROWING: 2:30-3:00 first 10 minutes; 2:00-2:30 last 10 minutes

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