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EX90 PLUS
Fri 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
In the third week, increase the resistance
slightly.
In the fourth week, combine forwards
and backwards movements.
WEEK 5 + 6
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Wed 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Fri 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
In the fth week, increase the resistance
slightly at moderate speed.
In the sixth week, alternate between
forwards and backwards movements.
WEEK 7 + 8
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Wed 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Fri 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
In the seventh week, include short sprints. In the eighth week, alternate between
forwards and backwards movements.
Cool-down approximately ve minutes Finish your training at low resistance and at
slow speed. Allow your body to gently slow
back down.
34


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