Cardio 3u6k50

WORKOUT 1 Round One: > Burpees > Mountain Climbers > Jumping Jacks Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests. > Jump rope 3 minutes Rest 1 minute Round Two: > Walking Lunges with Kettlebell exchange underneath leg > Pushups > Lunge Jumps > Walk-outs (inchworms) Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit. > Jump rope 3 minutes Rest 1 minute Round Three: > Traveling Kettlebell Squats > TRX Pullups > Box Jumps > TRX Jack Knives Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit. > Jump rope 3 minutes Rest 1 minute Round Four: > Traveling Side Lunges > Dips > Speed Skaters (lateral jumps) > Plank to Pushup Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

WORKOUT 2

> Jump Rope > Plyo Push-up > Bodyweight Rows > Medicine Ball Squat to Overhead Throw > Burpee > Medicine Ball Chest > Renegade Rows > Jumping Lunges > Planks > Treill Incline Sprints Follow a tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the above exercises. Go through each exercise once before repeating the entire circuit. Rest two minutes before repeating. Aim to complete three rounds of the circuit.

WORKOUT 3 > 30 seconds of this: 25 mark for rope movement 15 second rest > 30 seconds of sledgehammer to a tire as fast as possible 60 second rest between supersets Repeat two to three times post workout for conditioning purposes.

WORKOUT 4 > 30 Yard Loaded Sled Push > 25 Kettlebell Swings 90 second rest between sets Repeat two to three times post workout.

WORKOUT 5 > 1 minute Sprint 90 second Recovery > 1 minute Sprint at 3% incline 90 second Recovery > 1 minute Sprint at 6% incline 90 second Recovery > 1 minute Sprint at 9% incline 90 second Recovery

> 1 minute Sprint at 12% incline 90 second Recovery Repeat three to six times depending on level of conditioning.

WORKOUT 6 > 5 minute jogging warm-up > Increase speed/intensity until heart rate reaches 85% of peak heart rate. > Lower intensity to a jog/brisk walk until heart rate reaches 65% of peak heart rate > 5 minute jogging cool-down Continue these intervals for four to six rounds to start. As conditioning increases set a time limit and attempt to achieve a certain goal of intervals by the end of this time. If you don’t have a heart rate monitor, find your pulse and count for six seconds then multiply that number by 10 to estimate your heart rate.

WORKOUT 7 > 30 seconds of Kettlebell Swings > 30 seconds of Right Arm Kettlebell Snatch > 30 seconds of Right Arm Kettlebell Push Press > 30 seconds of Right Arm Overhead Walking Lunges with Kettlebell > 30 second Sprint Rest 90 seconds then repeat on left arm. Aim for completing two to three circuits on each arm.

WORKOUT 8