12 Week Cardio Challenge #1
This challenge will increase your aerobic capacity to the next level!

To start: add a new topic with your name and date. To update just click on your name and post a reply with what you've done for your weekly activity. Thanks and good luck!


Week 1
Day 1) Start with your aerobic exercise that you feel you can push yourself the most on for 15 minutes - Light intensity (breathing a little heavy)
cool down - 5 minutes
10 push-ups
25 crunches

Day 2) Continue on the same exercise for 15 minutes - Medium intensity (starting to glisten and breathing heavier)
cool down - 5 minutes
10 push-ups
25 crunches

Day 3) Continue on the same exercise for 20 minutes - Light intensity
cool down - 5 minutes
10 push-ups
25 crunches

Week 2
Day 1) Continue on same exercise for 20 minutes - Light intensity
cool down - 5 minutes
10 push-ups
25 crunches

Day 2) Continue on same exercise for 20 minutes - Medium intensity
cool down - 5 minutes
10 push-ups
25 crunches

Day 3) Choose a different form of Aerobic exercise for 20 minutes - Light intensity
cool down - 5 minutes
10 push-ups
2 sets of 25 crunches

Week 3
Day 1) Continue with new aerobic exercise for 20 minutes - Medium intensity
cool down - 5 minutes
10 push-ups
2 sets of 25 crunches

Day 2) Any form of aerobic exercise for 25 minutes - Light intensity
cool down - 5 minutes
15 push-ups
2 sets of 25 crunches

Day 3) Any form of aerobic exercise for 25 minutes - Medium intensity
cool down - 5 minutes
15 push-ups
2 sets of 25 crunches

Week 4
Day 1) Any form of aerobic exercise for 28 minutes - Light intensity
cool down - 5 minutes
15 push-ups
3 sets of 25 crunches

Day 2) Any form of aerobic exercise for 28 minutes - Medium intensity
cool down - 5 minutes
15 push-ups
3 sets of 25 crunches

Day 3) Any form of aerobic exercise for 30 minutes - Light intensity
cool down - 5 minutes
15 push-ups
3 sets of 25 crunches

Week 5
Day 1) Any form of aerobic exercise for 30 minutes - Light intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Week 6
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Week 7
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Week 8
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (raise the weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (Week 8 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (Week 8 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Week 9
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions (Week 8 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions (Week 8 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Weights - 3 sets of 10 repetitions (Week 8 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Week 10
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (Raise weight again)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Weights - 3 sets of 6 repetitions (Week 10 Weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Week 11
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Weights - 3 sets of 8 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Week 12
Day 1) The aerobic exercise you can push yourself the hardest on for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 10 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 2) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
3 sets of 10 push-ups
3 sets of 25 crunches

Weights - 3 sets of 10 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves

Day 3) any form of aerobic exercise for 30 minutes - Medium intensity
cool down - 5 minutes
2 sets of 15 push-ups
3 sets of 25 crunches

Weights - 3 sets of 10 repetitions (Week 10 weight)
Arm exercises - Chest, Shoulders, Biceps, Triceps, Forearms
Leg exercises - Quads, Hamstrings, Gluteus, Abductors, Adductors, Calves