Wednesday 09 November 2022

Workout Plan: Cardio Crusher

Purpose: To improve cardiovascular endurance, stamina, and full-body conditioning, while incorporating strength and bodyweight exercises for a comprehensive workout.

Warm Up:

3 rounds:

  • 5 minutes on any cardio machine (rower, bike, etc.)
  • 10 air squats
  • 10 push-ups
  • 10 lunges (5 each leg)
  • 10 sit-ups

Part A: Cardio Crush

Measure: Rounds

40 minute AMRAP:

  • 50 Cal row
  • 50 shoulder taps
  • 10 burpee pull ups
  • 600m run
  • 50 toe taps
  • 10 burpee box jump overs
  • 40 cal Ski
  • 50 KB slides
  • 10 burpee tuck jumps

Muscle Groups:

  • Cardiovascular: The combination of rowing, running, skiing, and bodyweight exercises challenges the cardiovascular system and improves endurance and stamina.
  • Full-body: The variety of exercises, including shoulder taps, burpee pull ups, toe taps, KB slides, and burpee tuck jumps, engage multiple muscle groups throughout the body, including the arms, chest, back, abs, glutes, and legs.
  • Strength: The burpee pull ups, burpee box jump overs, and burpee tuck jumps challenge the muscles and help build strength and power.

This workout plan targets cardiovascular endurance, full-body conditioning, and strength, providing a challenging and comprehensive workout that is suitable for all fitness levels. The variety of exercises and formats ensures that the body is continuously challenged and that progress can be tracked over time.

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