Brian Westgate’s Journey

In the last 5 cardio workouts here is what I did, you can do the same, either follow my numbers or use the numbers you can do, but the pattern should be the same…

Each number counts as 1 minute and is in mph.

6.3, 7.3, 6.3, 7.4, 6.3, 7.5, 6.3, 7.
6, 6.3, 7.7, 6.3, 7.8, 6.3, 7.9, 6.3, 8.0, 6.3, 8.1, 6.3, 8.2, 6.3, 6.0, 4.0

Then I do abs, I did the 8 miinute abs solution I posted on my site from utube

 The next cardio session:

same as above except I started at 7.5 and went to 8.4 on the high end, then did 4 sets of reverse crunches, 20, 4 sets of inclined crunches, 20, 4 sets of 15 weighted twists, 3 sets of 20 V-ups and 3 sets of 15 lower back raises.

 The next cardio session was the same as above except the lows were at 6.4 and the highs were at 7.5 to 8.4, then I did 8 minute abs

 The next cardio session I did the same as above except the lows were 6.4 and the highs were 7.6 to 8.5, then I did the abs routing detailed above.

The next cardio session I did the same as above except the lows were 6.5 and the highs were 7.6 to 8.5, then I did the 8 minute abs routine.

variablitlity and always striving to do better each time is what is going to make this routine work for me.  Knowing what I did in the last cardio session and trying to beat it the next cardio session I hope to take myself down to 10% body fat.  I do cardio 2-3 times a week and weightlift 4 days a week.