Wednesday 11 May 2022

Workout Plan: Cardio Crusher

Purpose: To increase cardiovascular endurance, agility, and overall fitness, while incorporating core exercises for stability and balance.

Warm Up:

2 rounds:

• 20 jumping jacks
• 3/3 hip openers
• 2 walkouts
• 3/3 hip airplanes
• 10/10 1-arm kettlebell swings
• 5/5 calf raises

Part A: Lekker Day

Measure: Time (Speed)

For time:

• 1200m run
• 80 diagonal V-ups
• 60 kettlebell slides
• 40 kettlebell swings
• 20 burpees
• 500m row
• 20 burpees
• 600m run
• 250m row

Muscle Groups:

• Cardiovascular: ParLOTment run, rowing, and running target the cardiovascular system, increasing endurance, agility, and overall fitness.
• Core muscles: Diagonal V-ups and kettlebell slides engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Lower body: Kettlebell swings, burpees, and calf raises work the quadriceps, hamstrings, glutes, and calves, helping to build and strengthen the lower body muscles.
• Upper body: Kettlebell swings, walkouts, and burpees target the major muscles in the upper body, such as the back, biceps, triceps, and shoulders.

This workout plan focuses on increasing cardiovascular endurance, agility, and overall fitness, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups and improves overall athleticism.