Advanced Regardless of your current fitness level you will always strive to obtain a pre-set intensity. Strength Training The example below demonstrates the pre-set intensity goal. With each set, the intensity increases. Example: Chest Exercise Portion of the Strength Workout Set Exercise        lbs   reps intensity rest 1 Dumbbell Bench Press 20 lbs 12 reps 5-6 1 min 2 Dumbbell Bench Press 25 lbs 10 reps 6-7 1 min 3 Dumbbell Bench Press 30 lbs 8 reps 7-8 1 min 4 Dumbbell Bench Press 35 lbs 6 reps 8-9 1 min 5 Dumbbell Bench Press 40 lbs 12 reps 9-10 0 min 6 Dumbbell Flyes   25 lbs 12 reps 9-10 2 min     Cardio Training You will be performing Interval Training. During your training event you will begin with a comfortable pace, slowly increasing your intensity during each of the four peaking segments. Warm up the first 2 minutes at Intensity Level 5. Minutes 3-6, work your way from Intensity Level 6 to Level 9, maintain for one minute. Minutes 7-10 work your way from Intensity Level 6 to Level 9, maintain for one minute. Minutes 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. Minutes 15-18 work your way from Intensity Level 6 to Level 10, maintain for one minute. Cool down at Intensity Level 5 for the final 2 minutes.