Cardio Routine

Chad Howse Fitness for Real Life

Cardio Routine
Chad Howses PowerHowse Challenge Cardio Routine
A cardio routine is important in any program, but especially one concerned with improving athleticism, health, and of course our physiques. Whether your primary goal is fat loss, building lean muscle mass, or just getting in great shape and completing the challenges, doing some aspect of cardio is important. Now, this program is different than any program thats out there. Its hard as hell, and the cardio routine isnt going to be any different. Each step is comprised of intervals, which are high intensity bursts of speed and physical exertion, followed by rest periods. Ill give you options for the exercises youll be doing, and youll simply progress through the different interval counts. For example, week 1 might be a 6 second sprint followed by a 54 second rest. Youll do 3 sets back to back, rest for 2 minutes, then do 3 more sets back to back. You can do this sprint in any manner you want, some are harder than others, but its completely up to you and your fitness level. By no means will any exercise be easy. So I encourage you to take baby-steps and work your way up to the harder exercises. Fast and Furious The cardio routines will be done as fast as possible when youre in the sprint aspect of the exercise, and done as slow as youd like in the rest phase. You dont have to completely stop, actually, dont, keep moving at a lighter pace, a jog or even a fast walk until your next sprint interval starts.

Chad Howse Fitness for Real Life

Cardio Routine
Phase 1 Exercise Options x Running outdoors x Stationary bike x Skipping x Running stairs x Running hills x Running standstill, or high knees x Biking outdoors Weeks 1-3 Exercise Sprint time 10 sec Rest 50 sec Sets 3 2x

Weeks 4-6 Exercise Sprint time 12 sec Rest 48 sec Sets 3 2x

Weeks 7-9 Exercise Sprint time 14 sec Rest 46 sec Sets 3 2x

Weeks 10-12 Exercise Sprint time 16 sec Rest 44 sec Sets 3 2x

Chad Howse Fitness for Real Life

Cardio Routine

Phase 2 x Running outdoors x Stationary bike x Skipping x Running stairs x Running hills x Running standstill, or high knees x Biking outdoors x Pushing prowler or car Weeks 1-3 Exercise Sprint time 12 sec Rest 48 sec Sets 4 2x

Weeks 4-6 Exercise Sprint time 14 sec Rest 46 sec Sets 4 2x

Weeks 7-9 Exercise Sprint time 16 sec Rest 44 sec Sets 4 2x

Weeks 10-12 Exercise Sprint time 18 sec Rest 42 sec Sets 4 2x

Chad Howse Fitness for Real Life

Cardio Routine

Phase 3 x Running outdoors x Stationary bike x Skipping x Running stairs x Running hills x Running standstill, or high knees x Biking outdoors x Pushing prowler or car Weeks 1-3 Exercise Sprint time 14 sec Rest 46 sec Sets 5 2x

Weeks 4-6 Exercise Sprint time 16 sec Rest 44 sec Sets 5 2x

Weeks 7-9 Exercise Sprint time 18 sec Rest 42 sec Sets 5 2x

Weeks 10-12 Exercise Sprint time 20 sec Rest 40 sec Sets 5 2x

Chad Howse Fitness for Real Life