Elevated Elliptical

2 steps to intensify your program

Elevated Elliptical - 2 steps to intensify your program
This week’s HIIT cardio workout seems simple with only two simple steps, but don’t be fooled…this program is serious work!

As you know, our muscles get accustomed to the same movements. So, I have revisited the elliptical machine to help you shake up your elliptical program and shock your body (and booty)!

The steps are pretty easy and can work for just about any elliptical machine. Let’s do it!

Step #1 – Fast Forward. Pedal forward fast for 2 minutes on a 5% incline and at a medium resistance level, around 8-12.

Elevated Elliptical - 2 steps to intensify your programTip: Stay off your phone and minimize distractions so you can focus staying at a consistent pace for the entire two minutes!

Step #2 – Back It Up. Slow down and then begin pedaling backwards. Change your incline to 15% and increase your resistance to about 13-20. And now here is the kicker: Adjust your heels so they are on the very back of the foot pedal. This position will allow you to more optimally push with your heels. Reach your grip higher to balance yourself, and sit back with your hips over your heels. Pedal in this position for 2 minutes.

Tip: While doing Step #2, squeeze your core and be careful not to sit too far back. If you were to let go of the handles, you should still be able to balance yourself, if you cannot, you may be leaning back too far.

Repeat these two steps for a total of 30 minutes! You’ll be done before you know it!!

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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