July 2018: 30-Day Express Program – Cardio Only

For July (Happy July 4th), we want to really get those calories burning, but realize you’re likely busy on vacation. So, let’s skip the gym and do cardio, again, just like we did for June. This program is what you would perform as a high-school level athlete at an intermediate level. It’s quick paced and you should be able to do it each day in not more than 30-45 minutes. Let’s burn some carbs!

As always, each day will begin with warm-up exercises, followed by core lifts (no lifts this time), and warm-down exercises. Remember, the number followed by / under sets, i.e., 5/ is the number of repetitions for that set. Also, don’t forget the rule of thumb, if the number/ remains the same for 2 or more sets, the weight load also remains the same but, when the number changes such as 5/ to 2/ then, you should increase the amount of weight you are using by 5-10% as a rule of thumb, but only if you can. And, watch your technique – always.

This program is only warm-up, cardio, and warm-down for Monday, Tuesday, Thursday, and Friday each week.

This program was designed with the help of ‘my workout‘ and is geared for the intermediate high-school athlete. It was geared this way to really push you. Feel free to substitute the cardio for other forms of cardio but adhere to the numbers and time.

Also, as a note, if you wish to print this program. Select all then, copy and paste into MS Word. Next, set layout to portrait and all margins – top, bottom, and sides – to 1/4 inch and print. Have a happy and healthy day.

Before beginning, please check with your physician/doctor before beginning this or any workout.

Name: YouTrainer: MyHealthandFitness
Week: 1            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Side Dynamic Kicks
Hyperextensions
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3 mile run
220 for 5 reps
Steps/Bleachers for 7 reps
Warm-Down ExercisesShoulder Flexors 3 sets X 7 reps
Broomstick Twists 3 sets X 10 reps
Chin Up Hangs 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 1            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Roman Chair Side Bends
Biking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
220 for 5 reps
Hills (250 yards plus) for 7 reps
Warm-Down ExercisesMountain Climbers (1 min.)
Hyperextensions 3 sets X 6 reps
Side-to-Side Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 1            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Vertical Jumps
Roman Chair Side Bends
Shoulder Flexors
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3 mile run
110 for 14 reps
20 x 80 x 20 for 10 reps
Warm-Down ExercisesJump Rope (2 min.)
Step Ups (no wt.) 3 sets X 7 reps
Lunges 3 sets X 6 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 1            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Back Dynamic Kicks
Roman Chair Side Bends
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3 mile run
20 x 80 x 20 for 9 reps
440 for 5 reps
Warm-Down ExercisesDips 3 sets X 7 reps
Step Ups (no wt.) 3 sets X 7 reps
Deep Breathing with music

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 2            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squat Jumps
Hyperextensions
Jump Rope (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3.5 mile run
Steps/Bleachers for 6 reps
Hills (250 yards plus) for 6 reps
Warm-Down ExercisesJogging (5 min.)
Bicycle Crunches 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 2            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Height Jumps
Toe Touches
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular1.5 mile run
20 x 80 x 20 for 12 reps
20 x 100 x 20 for 10 reps
Warm-Down ExercisesDips 3 sets X 8 reps
Broomstick Twists 3 sets X 10 reps
Deep Breathing with music

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 2            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Height Jumps
Wide-Grip Rows
Mountain Climbers (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
440 for 6 reps
110 for 11 reps
Warm-Down ExercisesJogging (5 min.)
Bicycle Crunches 3 sets X 10 reps
Relaxation (any type) 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 2            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Hanging Seratus Crunch
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
Steps/Bleachers for 5 reps
440 for 4 reps
Warm-Down ExercisesDumbbell Slings 3 sets X 10 reps
Step Ups (no wt.) 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 3            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Broomstick Twists
Jump Rope (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
20 x 40 x 20 for 14 reps
Hills (250 yards plus) for 7 reps
Warm-Down ExercisesJogging (5 min.)
Step Ups (no wt.) 3 sets X 7 reps
Walking Lunge Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 3            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
In-Place Squats (no wt.)
V-ups
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
20 x 100 x 20 for 8 reps
440 for 7 reps
Warm-Down ExercisesWalking (5 min.)
Toe Touches 3 sets X 8 reps
Chin Up Hangs 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 3            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Front Dynamic Kicks
Russian Twists
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular1 mile run
Steps/Bleachers for 7 reps
110 for 10 reps
Warm-Down ExercisesBiking (5 min.)
Sit Ups 3 sets X 10 reps
Deep Breathing with music

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 3            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Hyperextensions
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2.5 mile run
220 for 6 reps
20 x 60 x 20 for 8 reps
Warm-Down ExercisesShoulder Flexors 3 sets X 8 reps
Sit Ups 3 sets X 9 reps
Relaxation (any type) 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 4            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Floor Hip Extensions
Sit Ups
Pull Ups
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular1 mile run
Steps/Bleachers for 4 reps
Hills (250 yards plus) for 7 reps
Warm-Down ExercisesJogging (5 min.)
Hyperextensions 3 sets X 7 reps
Front Split Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 4            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Side Dynamic Kicks
Hyperextensions
Reverse Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2.5 mile run
20 x 100 x 20 for 8 reps
20 x 80 x 20 for 16 reps
Warm-Down ExercisesDumbbell Front Raises 3 sets X 9 reps
Broomstick Twists 3 sets X 10 reps
Relaxation (any type) 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 4            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Depth Jumps
Hyperextensions
Walking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2.5 mile run
Steps/Bleachers for 5 reps
20 x 80 x 20 for 16 reps
Warm-Down ExercisesBiking (5 min.)
Sit Ups 3 sets X 10 reps
Side-to-Side Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

Name: YouTrainer: MyHealthandFitness
Week: 4            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Back Dynamic Kicks
Hyperextensions
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3 mile run
220 for 6 reps
440 for 5 reps
Warm-Down ExercisesPull Ups 3 sets X 9 reps
Sit Ups 3 sets X 9 reps
Walking Lunge Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

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