Monday 25 July 2022

Workout Plan: Re-test Week 1

Purpose: To assess and measure cardiovascular fitness and endurance by re-testing the 100 cal bike challenge for time.

Warm Up:

3 rounds:

• 8 calories on any cardio machine (rower, bike, etc.)
• 5 IYTs
• 10 shoulder taps
• 5 scap retractions
• 10 kettlebell bicep curls

Part A: 100 Cal Bike Challenge

Measure: Time (Speed)

• 100 cal bike
• For time

Muscle Groups:

• Cardiovascular fitness: The 100 cal bike challenge engages the cardiovascular system, testing endurance and overall fitness.
• Lower body: The bike challenge works the quadriceps, hamstrings, glutes, and calves, strengthening the lower body muscles.
• Core muscles: Maintaining proper form on the bike engages the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan focuses on re-testing cardiovascular fitness and endurance with the 100 cal bike challenge. The warm-up exercises help to prepare the body for the challenge while incorporating upper body and core exercises for stability and balance. The 100 cal bike challenge measures progress and helps to set new goals for future workouts.