CKD Fitness

Training Section: Cardio

Workouts to use accordingly. Why not pick 2 to do per session?

CROSS TRAINER

Complete the full 360 program.

EQUIPMENT

CROSS TRAINER

TRAINING SYSTEM

360

DISTANCE

Not applicable for this excercise.

TIMESCALE

Complete program

BIKE

Cycle on level 2 or above high tempo

EQUIPMENT

BIKE

TRAINING SYSTEM

N/A

DISTANCE

Not applicable for this excercise.

TIMESCALE

20 Minutes

TREADMILL

Run for 3 minutes tempo run, 2 minutes brisk walk x 6 times

EQUIPMENT

TREADMILL

TRAINING SYSTEM

FARTLEK

DISTANCE

Not applicable for this excercise.

TIMESCALE

30 Minutes

ROWING

Aim for 2000m if not possible, record distance

EQUIPMENT

Rowing Machine

TRAINING SYSTEM

N/A

DISTANCE

2000m

TIMESCALE

Under 10 minutes

TREADMILL

Incline treadmill to level 9 or above, heavy brisk walk tempo

EQUIPMENT

TREADMILL

TRAINING SYSTEM

Hill walking

DISTANCE

Not applicable for this excercise.

TIMESCALE

20 – 30 Minutes

FUNCTION AREA

Battle rope, Ski, ball catch with squat

EQUIPMENT

FUNCTION AREA

TRAINING SYSTEM

HIIT

DISTANCE

Not applicable for this excercise.

TIMESCALE

1 MINUTE ON WITH 1 MINUTE REST = 5 ROUNDS

Funtion Area

FUNCTION AREA

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

EQUIPMENT

FUNCTION AREA

TRAINING SYSTEM

Kettlebell hell

DISTANCE

Not applicable for this excercise.

TIMESCALE

AMRAP (as many rounds as possible)

Funtion Area

FUNCTION AREA

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?

EQUIPMENT

FUNCTION AREA

TRAINING SYSTEM

Body weight

DISTANCE

Not applicable for this excercise.

TIMESCALE

EMOM (every minute on the minute)

Funtion Area