CKD Fitness
Workouts to use accordingly. Why not pick 2 to do per session?
Complete the full 360 program.
CROSS TRAINER
360
Not applicable for this excercise.
Complete program
Cycle on level 2 or above high tempo
BIKE
N/A
20 Minutes
Run for 3 minutes tempo run, 2 minutes brisk walk x 6 times
TREADMILL
FARTLEK
30 Minutes
Aim for 2000m if not possible, record distance
Rowing Machine
2000m
Under 10 minutes
Incline treadmill to level 9 or above, heavy brisk walk tempo
Hill walking
20 – 30 Minutes
Battle rope, Ski, ball catch with squat
FUNCTION AREA
HIIT
1 MINUTE ON WITH 1 MINUTE REST = 5 ROUNDS
15 x swings, 10 x goblet squats, 15 x upright rows & 10 front squats.
Keep going until you are fully exhausted and see how many rounds you can complete
Kettlebell hell
AMRAP (as many rounds as possible)
10 x squats, 5 x push ups, 10 x lunges ( 5 each leg) & 5 burpees.
Perform all exercises at the start of every minute, you rest when all exercises have been completed and you wait to start your next minute.
How many rounds can you do?
Body weight
EMOM (every minute on the minute)