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Kris Gethin's DTP: Week 2, Day 9

DTP cardio is fast, furious and designed to fuel your muscle-building goals. Stay lean while you add mass with Kris Gethin's cardio workouts!

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I know what you're thinking: why should I do cardio when I'm trying to build mass? It might seem confusing and it may go against the usual grain, but for DTP, cardio is important.

Cardio enhances cardiovascular capacity in order to help you recover between sets, it improves your overall blood flow, it helps remove lactate more efficiently and it can help prevent excess calories from being stored as fat.

Come into your cardio sessions ready to do work! Don't worry, I'm not asking you to run for miles and miles; I'm asking you do 20 minutes of high-intensity training.

You have four choices for cardio workouts, but don't just focus on one type of cardio. Make sure you are doing a different option each day.

Cardio Day Options

Day 9: Cardio and Plyometrics
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Tire Flip Tire Flip

Bear Crawl Sled Drags Bear Crawl Sled Drags

Punches Punches

Burpee Burpee

Burpee Burpee

Dumbbell Lunges Dumbbell Lunges

Pushups Pushups

Fast Skipping Fast Skipping

Clean and Jerk Clean and Jerk

Box Jump (Multiple Response) Box Jump (Multiple Response)
Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between circuits.

Option 2: Elliptical

Elliptical Trainer

3 minutes on level 9, then 1 minute level 16
Elliptical Trainer Elliptical Trainer
Push as hard as possible on level 16. Repeat intervals for total of 20 minutes.

Option 3: Treadmill


Power walk for 3 minutes and then job 1 minute
Jogging-Treadmill Jogging-Treadmill
Repeat for a total of 20 minutes.

Option 4: Swimming

Breast Stroke

Swim 4 minutes or Swim 1 minute slow
Breast Stroke Breast Stroke
If necessary, rest for 30-60 seconds after each minute of freestyle. Complete for a total of 20 minutes.

Cardio Day Must-Knows

Do 10 minutes of stretching after every cardio session. Jumping from the elliptical directly into your car may make recovery more difficult. Stretching helps your muscles feel less tense, tight and more ready for full ranges of motion.

Try to have a bath on a daily basis. If not, try to access a Jacuzzi at least 3 times per week for a total of 15 minutes. You need to give your muscles some TLC after working them so hard during the day.

Nutrition Notes

Around your cardio sessions, don't take your pre- and post-workout protein supplements. You won't need the calories. That's the only alteration you'll make to your nutrition during cardio days.

Support muscle repair, recovery, and growth!* Go Now!

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.