To keep my inbox less cluttered and allow me to respond to your reply faster, DO NOT REPLY to this email, but click on the following link to see cardio minutes completed in class and post your replies for week 4 (challenge week) and week 5 (individual challenge and recovery week).

Cardio Minutes:

Week 4: Challenge Week

Time	Day 1	Day 2	Day 3	Total
6am	22	30	14	66
9am	20	32	13	65
6:30pm	21	31	13	65

Week 5: Individual Challenge and Recovery Week

Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run
Paul Cullen	0:22:28	Chrissy Thurmond	0:24:30	Jo Doherty	0:18:59	Bill Weinreb	0:26:06
Marisa Cimino	0:20:54	Cindy Hutter	0:29:33	Susan Kessel	0:20:13	Sally Babigian	0:23:13
Deb Rooney	0:14:49	Matt Sarrett	0:24:35	Debbie O’Leary	0:18:10	Carolyn Greenspon	0:30:21
Jon Otting	0:18:12	Richard Goren	0:15:27	Dean Pernisie	0:17:38	Kristina Day	0:22:42
Thomas John	0:30:40	Helen Rousseau	0:20:19	Linda Riak	0:20:06	Alicia Straus	0:21:45
Lisa Griggs	0:21:23	Jen Mendelsohn	0:22:38	Lisa DeLima	0:21:43	Katy Coughlin	0:26:01
Hannah Thomas	0:31:23	Kristen Pepe	0:22:52	Deb Hicks	0:23:47	Jameila Haddawi	0:22:24
Jeff Evaul	0:19:39	Dana Dornbush	0:25:59	Jen O’Leary	0:20:24	Anke Vorbau	0:20:24
				Amy Hennessy	0:19:12	Carol Vaghar	0:21:11

Please post your cardio minutes for week 4 and week 5 below.

If you were a female, had weight loss as a goal and wanted a high five, you’re post would look like this:

Example:

Wk4: 250

Wk5: 250

Your coach,

Mike Alves

P.s. Click here to the entire challenge week results and see the very detailed and cool top 3 charts from the individual challenge.

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.