Eliptical machine exercise. Attempt to maintain HR (heart rate) of about 150bpm (which is 75% of my MHR-max heart rate) for half an hour. Distance will be tracked. As my cardiovascular health improves I'll go further every 30 minutes--as it will take more strides to keep my HR at 150.

Timed elliptical exercise

Kneeling in front of the BOSU, place your elbows one foot apart on the top. Slowly Lower your hips until your body is straight as a plank from your knees to your head. Contract your abdominals to maintain the plank position. Hold this plank position as long as you can without sagging. Do not let your hips drop or upper body sag into your shoulders.

For more advance raise self up to feet.

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Do as many sets as you wish of 500m sprints. Decrease your rest time in between sets as your cardio system gets more acquainted.

Elliptical machine for 45 minutes

A Leaner Body

Explosive Crossover Pushup

Space your hands slightly wider than shoulder-width apart. Explosive pushups, such as this one, allow you to generate maximum force by pushing your body off the floor. "The harder you push, the more muscle fibers you activate," says Cosgrove. And that means you'll burn more calories, both during and after your workout. What's more, the crossover portion of this movement forces your upper arms toward the center of your body, which is the main function of the pectoralis major, your largest chest muscle. The result: You work as many chest muscle fibers as possible.

Variable Effort Run

The exercise Easy Run should be completed at YOUR self-determined "comfortable" pace for the duration of the exercise, an RPE of approximately 4.

RPE stands for Rate of Perceived Exertion and is based on a 10-point scale.

10 = extreme exertion -- conversation is impossible

8 = high effort -- conversation is extremely labored

6 = optimum effort -- conversation is difficult, but possible

4 = medium effort -- conversation is easy to maintain

2 = warm up

Tip: When you put all the pieces together, you reap the rewards. Between long runs, make sure you recover from the last one and recharge for the next with mostly easy running.