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Steady State Cardio 

1 min
 · 
3 exercises
Our goal over the upcoming weeks is to drastically increase your overall cardio fitness. Choose your preferred method of cardio below, and follow the instructions in the notes. Go get em!
Cardio – Running / Treadmill
Your goal is to continuously move for 20 minutes here. Alternate between short runs and walks, but don't stop!
Stationary Bike
Jump on a bike and continuously pedal for 20 minutes, you can slow down but you musn't stop!
Cardio – Swimming
Aim to spend a total of 20 minutes in the pool here. You can stop and take a couple of breathers, but keep pushing!
This Steady State Cardio  1 min gym workout plan effectively targets your cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 3 exercises and see which muscle groups they target. Enjoy!

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Steady State Cardio 
1 min
 · 
3 exercises
Our goal over the upcoming weeks is to drastically increase your overall cardio fitness. Choose your preferred method of cardio below, and follow the instructions in the notes. Go get em!
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Cardio – Running / Treadmill
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Your goal is to continuously move for 20 minutes here. Alternate between short runs and walks, but don't stop!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Stationary Bike
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Jump on a bike and continuously pedal for 20 minutes, you can slow down but you musn't stop!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Cardio – Swimming
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Aim to spend a total of 20 minutes in the pool here. You can stop and take a couple of breathers, but keep pushing!
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Neck & Upper Traps, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Obliques, Triceps
  1. (First time? Try practicing in shallow water.) Once in the water, begin by pushing yourself into a horizontal position. Move your bent right arm up from behind you and dart it forward into the water. You won’t make a full circle.
  2. Push yourself through the water as you simultaneously bring your left arm up in a bent position. Once it is next to your ear, dart it forward and again, push the water underneath you.
  3. Repeat on each side, alternating back and forth. At the same time, kick with medium strokes in an alternating pattern.
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  • Mon, Jan 12
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