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Strong, Sexy Arms Training Plan: Weeks 1-3

Strong, Sexy Arms Training Plan: Cardio Workout 1

For best results, do the cardio workout below twice a week. You'll use the Rate of Perceived Exertion (RPE) as your guide. An RPE of 1 is the equivalent of lying on the couch; a 10 is sprinting for the bus.

  • Hop on the treadmill and warm up for 3-5 minutes at 3.5 MPH

  • Then, run for 3 minutes at a 6-7.5 RPE. Take 1 minute to recover at a 3-4 RPE and repeat the 3 on/1 off pattern 5 or 6 more times.

  • Finish with a 3-5 minute cool down at 3.5 MPH.

MAKE IT HARDER: If you started doing 5 reps, add a 6th rep during week two. If you started with 6 reps, increase the speed of your intervals and then try to reduce your rest periods to 45 seconds.

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