Phase 9, Week 3, Cardio Minutes

Please reply below with your total cardio minutes for last week, your full name and any other comments you’d like to share.

Please know that your words will be able to be read by others, but we are doing this so you may inspire your peers, to use accountability to motivate and to keep my inbox from overflowing.

Cheers and see you Wednesday @ 6am.

Your coach,


About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.
  1. Michelle Markert Reply

    Hi Mike,
    I did 261 cardio minutes last week! High Five!

    • admin Reply

      Yes, that is a HIGH FIVE! Great effort Michelle! 🙂

  2. Richard Goren Reply

    Mike, I dont know how many cardio minutes for Monday the 16th and Wednesday the 18th.

    In addition to those I had 160 minutes walking; 200 minutes Precor cross trainer (resistance 18) and 90 minutes (180 minutes total) for Yoga. So 450 minutes plus your Monday and Wednesday am classes.


    PS let me know you got this as I have never done this before.

    • admin Reply

      Hi Richard,

      I got it! Thank you and BIG HIGH FIVE for a BIG WEEK. 🙂

  3. Paul Cullen Reply

    I did 220 cadio minutes for last week

    • admin Reply

      Lean & Mean Paul. BiG HIGH FIVE for smoking the 175 goal. 🙂

  4. Mita Banerjee Reply

    My Cardio minutes for last week was 195, which does not include the Cardio minutes for the boot camp that I attended last Wednesday and Friday.

    • admin Reply

      Hi Mita, the sprinter!

      234 total (includes 16 & 23 minutes respectively for W/F class). Good effort, but you can do better. Right? 🙂

      See you Wed at 6am if you can.

  5. Marisa Reply

    Hi Mike,

    I had 420 cardio minutes last week. I didn’t even count the 4hr jiu jitsu seminar on Saturday.


    • admin Reply

      BIG HIGH FIVE! 🙂 Great effort Marisa. How did the seminar go? Please let me know when the next one comes around.

  6. Jamie Schnitzer Reply

    250 Minutes

    • admin Reply

      HIGH FIVE! You rock Jamie. Great effort! 🙂

  7. susana fantozzi Reply

    Hi Mike! Please add whatever the Week 9 class minutes are to the following: 150. Sorry I missed Thu class (parent/teacher conferences). My “guess-timate” for minutes is about 190. Thanks for the Turkey Week Exercise Regiment. I’m off to a pretty good start…but it’s only Mon!! Talk to me on Fri and we’ll see how things go! Happy T-Day!

    • admin Reply

      Hi Susana,

      191 total cardio minutes. Good effort, but you can do better. Right?

      Your welcome for the Turkey Week regiment.

      You’ll be great. Burn & Earn and you’ll come out lean this week.

      See you Wed @ 6am. 🙂 Yes (nodding!)!


  8. Helen Rousseau Reply

    250 minutes

    • admin Reply

      HIGH FIVE Helen! 🙂 Great effort!

  9. Mary-Alice Reply

    297 without boot camp. how many minutes last week?

    • admin Reply

      287 + 60 (in class) = 347 total. HIGH FIVE! 🙂

  10. Jackie Bunt Reply

    287 Minutes ( with boot camp minutes included)

    • admin Reply

      Awesome Jackie! High Five! You did great!

  11. Amy Reply

    252 minutes

    • admin Reply

      HIGH FIVE Amy! Great effort! 🙂

  12. Lora Reply

    250 minutes. I strained my lower back so this is truly a recovery week (weak) for me. I think two planar type workouts in one week may have been over the top for me, not to mention the 4 hour jujitsu clinic I attended.

    • admin Reply

      Hi Lora,

      HIGH FIVE for hitting your cardio goal! Great effort.

      Let’s talk through e-mail or offline about your back.

      How was the jujitsu clinic?


  13. Marc G Reply


    Week 5 305
    Week 6 345

    Happy Holidays

Leave a Reply


captcha *