Club

SMAC 6 Week Summer Slimdown

Cardio Workouts
Choose 3 cardio workouts per week from any of the following.
You MUST try every workout J

Cardio Option #1
TABATAS!
Download a tabata timer if you have a smart phone this is a lifesaver! You are going to do one full set of
tabata for each exercise.
Taking a full minute to recover less if needed between each exercise. So you would do squat pulse 3
jump for 20 sec on 10 sec off for 8 rounds. Total of 5 minutes. Sounds like a lot, but it goes by way
fast!!! So without breaks this will take 20 minutes. If you wanted to try doing doubles in the day take it
on!! You can also do this in addition to the strength training and only do 4 rounds of each exercise
making it 10 minutes. OR double or triple it to make it 40 mins-1 hour.
Warm up
100 Jack's
100 squats
Each Tabata repeat 8 times before going to the next move.

1. Squat pulse 3 at the bottom the on the last one explode jumping up!! I count backwards I go
down and count 3, 2, 1 explode up!
2. High plank on your hands, down to your forearms, then back up (over and over feet wide to
keep hips lined)aka Grave Diggers J
3. Pogos on 1 leg or both feet if you need the balance.
4. Hip lifts (also known as bridges get that butt as high as you can. The more i feels like you are
going to Charlie horse the better. Thats where the magic happens)
5. Jumping jacks

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #2
Lower Impact Interval Circuit
Warm up: Easy jog in place, high knees, butt-kickers, jumping jacks. 30 sec each.
Do each exercise for 30 seconds, rest 10. Repeat the list 3 times.
Walking Lunges
Side shuffles (Shuffle quick feet to the side 3 step, touch your knee, ankle or floor, then shuffle the other directions)
High Knees
Air Squats w/ calf raise or hop (fast!)
Jumping Jacks
Plie Squat (touch the floor, then reach for the sky with calf raise or hop)
Heisman Side Hops (Hop one foot wide to the side, while bring the opposite knee up toward your chest like the Heisman
pose)

Mountain Climbers

Cool down: easy jog or low jump rope, tap side to side, ham pulls, march in place. Do each move for 30
sec to 1 min, breathing deeply (arms above head) until heart rate recovers. Stretch.
















2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #3

Interval Plyo Circuit

Warm up: Easy jog in place, high knees, butt-kickers, jumping jacks. 30 sec each.
Do each exercise in each set for 30 sec, move on to the next exercise with 10 sec rest (or no rest if you
can). Complete the set and active rest (walk around, tap side to side, etc) for 30 sec, then repeat each
set 3 times. 1 minute rest between sets.
Set 1
Skaters
Plank Thrusters
Jump Squats

Set 2
Burpees w/ Pushup
Plank Jack
Lunge Skips

Set 3
Warrior Jumps (Lunge jumps)
Froggy Squat Hops
Tuck Jumps

Cool down: easy jog or low jump rope, tap side to side, ham pulls, march in place. Do each move for 30
sec to 1 min, breathing deeply (arms above head) until heart rate recovers. Stretch.













2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced


Cardio Option #4 - ***These next few are Treadmill workouts, but you can also adapt them to an elliptical or bike, just
when the incline is increase, then up your resistance on those machines.

Treadmill Intervals, after warm up, repeat each circuit 3 times. This workout can easily be modified to
be done outside. After your warm up, Find a pretty steep hill and run Hill repeats, run as hard as you
can up and then sprint down, repeat for a total of 6-8 times, then do the walking monster lunges, side
shuffles, jog backwards and grapevines on a flat road or parking lot.
Time

Speed

Incline %

0:00-1:00

2.5

0 Warm up

1:00-2:00

3.0

1 Total time: 5 min

2:00-3:00

3.5

3:00-4:00

4.0

4:00-5:00

3.5

5:00-6:00

6.0

5 Incline intervals

6:00-7:00

5.0

8 repeat 3 times, try to increase

7:00-8:00

4.0

12 incline with each set

8:00-9:00

5.0

8 total time: 15 min

9:00-10:00

6.0

20:00-21:00

6.0

2 Speed intervals

21:00-21:30

7.0

1 repeat 3 times, try to increase

21:30-22:00

7.5

0 max pace with each set

22:00-22:30

8.0

0 Total time: 21 min

22:30-23:00

8.5

23:00-23:30

9.0

23:30-24:00

9.5

24:00-24:30

10.0

24:30-25:00

8.5

25:00-25:30

7.0

25:30-26:00

6.0

26:00-27:00

4.0

0 Recovery

41:00-42:00

3.0-4.0

0 Monster steps/walking lunges

Hold guardrails


if needed

42:00-43:00

2.0-2.5

0 Right side shuffle/grapevine

Repeat 3 times

43:00-44:00

2.0-2.5

0 Jog backwards

Total time: 12 min

44:00-45:00

2.0-2.5

0 Left side shuffle/grapevine

57:00-58:00

2.5

58:00-60:00

15 Glute Burner/Hiker

0 Cool Down
Keep cooling down if need
more

time

Hold guardrails


if needed

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #5

This workout may be done one time before you leg workout, or can
be repeated 3-5 times if doing it on its own without strength
training.

Treadmill Interval Sprint Workout

Time

Speed

Incline %

0:00-1:00

1:00-2:00

3.5

3:00-4:00

4:00-5:00

6.5

5:00-5:30

5:30-6:30

6:30-7:00

3.5

7:00-8:00

7.5

8:00-8:30

3.5

8:30-9:30

9:30-10:00

3.5

10:00-11:00

8.5

11:00-11:30

3.5

11:30-12:15

12:15-12:45

3.5

12:45-13:30

9.5

13:30-14:00

3.5

14:00-14:30

10

14:30-15:00

10.5

15:00-16:00

3.5

0 Cool Down

16:00-17:00

2.5

0 Walking Lunge

17:00-18:00

0 Warm up
0
0 Speed intervals

0 Walk

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #6

Run at a comfortable pace for 3 min

Run as fast as you can for 1 minute
Comfortable pace still running 2 minutes
Run as fast as you can for 1 min
Comfortable pace still running 1.5 minutes
Run as fast as you can for 30 sec.
Walk for 2 min
Increase incline to a 3%
Run at a comfortable pace for 2 minutes
Same incline run as fast as you can for 1 min
Same incline walk for 1 minute
Same incline Run at a comfortable pace for 1 min
Same Incline As fast as you can for 1 min
Same incline walk 1 min
RUN FAST same incline RUN FAST 30 sec (its only 30 seconds go fast!)
Walk at a 3 and 1% incline for 2 minutes
Run for 30 sec, Sprint for 30 sec DO NOT HOP ON THE RAILS!!! YOU LOSE 30% CALORIE BURN BY
HOLDING ONTO THE RAILS OR JUMPING OFF THE BELT. I WANT YOU TO KEEP THOSE LEGS MOVING
YOU ONLY DO THIS FOR 3 MINUTES. THEN YOU ARE DONE!!








2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #7
Incline Speed/shuffle Walking Treadmill workout Repeat 1-2x

If you are on a Bike or Elliptical, just up the resistance and use right of left leg
Your speed will vary as well on these other machines. *Some treadmills will go as high as a 20.0
inclineif you can make it to there or higher than 15.0, then push yourself to that.

Time
0:00-5:00
5:00-6:00
6:00-7:00
7:00-8:00
8:00-9:00
9:00-10:00
10:00-11:00
11:00-12:00
12:00-13:00
13:00-14:00
14:00-15:00
15:00-16:00
16:00-17:00
17:00-18:00
18:00-19:00
20:00-21:00
21:00-22:00
22:00-23:00
23:00-24:00
24:00-25:00
25:00-26:00
26:00-27:00
27:00-30:00

Speed
3.0 4.0 (gradual increase)
4.0 - 4.5
3.0 3.5
2.0 2.5 (find what speed pushes you)
2.0 2.5
3.0 3.5
4.0 4.5
3.0 3.5
2.0 2.5
2.0 2.5
3.0 3.5
4.5 5.0
3.0 3.5
2.0 2.5
2.0 2.5
3.0 3.5
4.0 4.5
3.0 3.5
2.0 2.5
2.0 2.5
3.0 3.5
4.5 5.0
3.0 2.0

Incline
5.0
10.0
12.0
12.0
12.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
15.0
0.0

Warm-up
Speed interval
Active Rest
Right side Shuffle
Left Side shuffle
Active Rest
Speed Interval
Active Rest
Right Side Shuffle
Left Side Shuffle
Active Rest
Speed interval
Active Rest
Right side Shuffle
Left Side shuffle
Active Rest
Speed Interval
Active Rest
Right Side Shuffle
Left Side Shuffle
Active Rest
Speed Interval
Cool down

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #8

Cardio HIIT
15 Rounds of 50/10 (50 sec work, 10 sec rest)
With a smartphone you can download free tabata/interval (HIIT) training apps that will make this a
breezeplus there are many good ones out there that are FREE!
Repeat 3-4X
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.

Sumo Squat Jack Twist Tap (rt/lt)

Plie Squat jump forward 2x/back 2x (fast & keep it low)
High Knees (fast & high as possible)
Karate Kid Kick (Left knee up, kick right)
Karate Kid Kick (Right knee up, kick left)
High Knees
Mountain Climber Pushups
a. 3 fast Mt. Climbers each leg & 1 pushup
Elbow Plank Taps (reach in front of you alternating arms)
High Knees
Russian Twist (Option: holding 1 heavy DB & lift feet of floor)
Alternating Hip Thrust
High Knees
Hi/low Russian Kicks (right leg only crab positionkick high then low)
Hi/low Russian Kicks (left leg only)
High Knees

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #9

HIIT Cardio 30/50 (30 sec Jumping Jacks, 50 Sec cardio move)
-
-

Start and end with 5-8 min jog/run on treadmill, bike, elliptical
I recommend doing some intervals
OR for your warm-up you can do 50 jumping jacks, 50 squats, 50 bum kickers
o 20 Rounds (about 30 min)
Jumping Jacks
Pendulum Hops
Jumping Jacks
Frog Hopper
Jumping Jacks
Curtsy Lunge kick (right)
Jumping Jacks
Curtsy Lunge kick (left)
Jumping Jacks
Mountain Runners
Jumping Jacks
Elbow Plank Jacks
Jumping Jacks
Rockette Kicks
Jumping Jacks
Speed Skaters
Jumping Jacks
Tuck Jump/Butt kick (jump knees to chest, jump feet to bumalternate
moves. Butt kick is like the old Toyota commercial jump)
Jumping Jacks
Leg Lift Elbow Plank
Jumping Jacks
Plie Jump
Jumping Jacks
Mountain Climbers
Jumping Jacks
Pogo (right leg bend down to touch floor or bench, then power up in a
jump)
Jumping Jacks
Pogo (left same as above on left leg)
Jumping Jacks
Tick-Tock (like youre at a hoe-down kicking side to sidedont worry, I
wont judge you if you put your thumbs in your pocket J)
o End with 10 min on the treadmill/bike, etc. with 5 min cooldown & stretch.

2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced

Cardio Option #10

Track Sprint workout

Alright the concept is easy, the workout isnt. But you can do this. Push it. Find a partner and race or
pace each other.

Make sure your start this workout hydrated and fueled. If you didnt eat before your workout, even just
a banana or something, then your body will use your muscle as fuel. EAT!!

Warm up: Easy jog 2 laps
Stretch (especially quads and hip flexors) This is super important. These muscles will fatigue, take care
of them!

Do 8-10 laps total

Here is what one lap looks like:

Sprint the straight, Walk the curve.

Choose check points for your start and finish line. Lines on the track, poles on the side, a sign on the
wall. Whatever.
Do stop right on that line, though. Run through it. Dont slow yourself down until youve passed that
checkpoint, then ease down to a walk.

Sprint: You are pushing as hard and as fast as you possibly can. No. Faster than that.

Some form tips: short, quick steps. Kick your feet out with each step.
Lean into the sprint, allow gravity to help you.
Let your arms hang loose at your sides. Its a common mistake that people make to tighten up your
torso and arms. Dont waste that precious energy. Relax the upper body. Let your legs do all the work.

If you get a side stitch (side ache) take a water break, breathe deeply, hands on head as you walk thru it.
If that doesnt work, try exhaling with the opposite foot. If you pay attention, you will notice that you
probably naturally exhale with one foot and inhale with the other. Try doing the opposite.
Concentrating on your breathing can help relieve the side stitch.

Cool down:
1 lap, easy jog
1 lap walk
STRETCH!!!!!!!!

Oh, and stretch!
Post workout water and protein.
I cant stress enough the stretching and water. Your quads will hate you after this workout. Take care of
them!
2015 This workout plan is created and owned by SMAC Down Fitness, LLC Trainers and is designed exclusively for the recipient referenced