PHASE TWO CARDIO

Look at your cardio schedule. Did you do cardio everyday?
If not. I want you to write in a cardio activity each day. Write the time you want to do your cardio.
Did you strength train at all? Write down strength training every day on your schedule.
We will go over the strength training and cardio programs later.
We are drafting up your sculpting plan right now

You will phase into your sculpting plan now.
Look in the mirror and say Mirror, Mirror on the wall I will become the best masterpiece of myself after all
Think Greek Goddess sculpting. Think ancient Europe sculpting

You will rely on your cardio plan to improve your overall heart health.
We will be using a high incline. Treadmill only. Make sure your treadmill reaches at least 10 to 15 percent incline.
This will be your only form of cardio.
Choose a speed that is slightly challenging. You will test your overall cardio capacity to find your optimal speed for this phase of the sculpting plan.
Increase your treadmill to it's highest incline. First you will walk at least 4 mph for 30 seconds. Then after two minutes of recovery you will increase the speed to 5 mph and do that for 30 seconds.
Then recover for 2 minutes. Then you will do 6 mph for 30 seconds and recover for 2 minutes. Then after 2 minutes of recovery you will run at least 7 mph if you can sustain it for at least 15 seconds. If you can sustain 7 mph for at least 15 seconds without any chest pain or extreme difficulty breathing. We want to have you run at a speed you can sustain for at least 15 seconds and be challenged but not to the point of exhaustion.
If you can run 8 mph for fifteen seconds to the point of exhaustion then stick with 8 mph.
Alright choose the speed that is challenging, you can sustain for 15 seconds without heavy breathing. Can't reach exhaustion.

You will run at your chosen speed on the highest incline your treadmill can go. You will recover for 2 minutes.
If you can comfortably cut your recovery time in half then do so.
Repeat your hill sprints 10x five days a week. Choose the day and time you want to perform your hill sprints.

Now let's talk about strength training. We've covered your power and conditioning phase in your cardio.