Wednesday 05 January 2022

Workout Plan: Wednescardio

Objective: Improve cardiovascular endurance, strength, and overall fitness with a high-intensity workout combining various exercises.

Duration: Approx. 60-70 minutes per session

Equipment needed:

• Kettlebell for warm-up and KB swings
• Pull-up bar for burpee pull-ups
• Weighted object (e.g., medicine ball, dumbbell, or a sandbag) for weighted sit-ups
• Rowing machine

Wednescardio Warm Up

(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:

1. 3 Walkouts
2. 20 Jumping jacks
3. 15 Kettlebell swings (using a lighter weight than in Part A)
4. 10 Touch toes, touch sky (forward fold, then reach arms overhead)
5. 5 Scap retractions (hang from a pull-up bar, retract and depress shoulder blades without bending elbows)

Part A: Double Play (2 x 20min AMRAPs)

Measure: Rounds completed within each 20-minute AMRAP

Complete 2 separate 20-minute AMRAPs (As Many Rounds As Possible), with a 2-minute rest between each AMRAP:

A.

1. 40 Calorie row
2. 30 Burpee pull-ups (perform a burpee, then jump to the pull-up bar and complete a pull-up)
3. 20 Weighted sit-ups (hold a weighted object like a medicine ball, dumbbell, or sandbag)

B.

1. 600m run
2. 30 Kettlebell swings (using a challenging weight)
3. 20 Hand-release push-ups (lower chest to the ground, lift hands off the ground briefly, then push back up)

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your quads, hamstrings, glutes, calves, chest, shoulders, triceps, back, and core muscles.

Muscle Groups

The Wednescardio workout targets various muscle groups throughout the entire body, making it a well-rounded, full-body workout. The main muscle groups targeted include:

1. Warm-up:
   • The warm-up focuses on engaging the entire body, including the legs, core, upper body, and cardiovascular system.
2. Part A: Double Play (2 x 20min AMRAPs) A.
   • Calorie row: This exercise primarily targets the back, biceps, forearms, and shoulders, while also engaging the core, quads, and hamstrings, and providing a cardiovascular workout.
   • Burpee pull-ups: This compound exercise targets the chest, shoulders, triceps, upper back, lats, biceps, core, quads, hamstrings, and glutes, while also providing a cardiovascular workout.
   • Weighted sit-ups: This exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, while the added weight increases the intensity and engages the arms for stability.
   B.
   • 600m run: This exercise focuses on the cardiovascular system while engaging the quads, hamstrings, glutes, and calves.
   • Kettlebell swings: This exercise primarily targets the posterior chain, including the hamstrings, glutes, and lower back, while also engaging the core, shoulders, and forearms.
   • Hand-release push-ups: This variation of push-ups targets the chest, shoulders, triceps, and core, with an increased range of motion due to the hand-release component.

In summary, the Wednescardio workout targets the major muscle groups throughout the entire body, including the quads, hamstrings, glutes, calves, core, chest, shoulders, triceps, biceps, back, and forearms, while also providing a cardiovascular workout.