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
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)
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)