Wednesday 12 January 2022
Workout Plan: Wednescardio
Objective: Improve cardiovascular endurance and overall fitness with a full-body workout focused on high-intensity exercises.
Duration: Approx. 60 minutes per session
Equipment needed:
- Cardio machine (e.g., rower, stationary bike, or treadmill) for the warm-up and workout
- Box for box jumps
- Kettlebell for kettlebell swings
- Pull-up bar for pull-ups
Wednescardio Warm-up (Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:
- 10 Calorie cardio machine (choose between rower, stationary bike, or treadmill)
- 3 Walkouts
- 30-second pigeon stretch per side
- 30-second puppy dog stretch
- 30-second forward fold
- 10 Straight leg sit-ups
Part A: Wednescardio (40 minutes)
Measure: Rounds
Complete as many rounds as possible (AMRAP) in 40 minutes of the following exercises, named “TALULA”:
- 30 Calorie row
- 30 Box jumps
- 30 Kettlebell swings
- 30 Pull-ups
- 30 Mountain climbers
- 30 V-ups
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 legs, core, upper body, and back muscles.
Muscle Groups
The Wednescardio workout primarily targets various muscle groups throughout the body while focusing on cardiovascular endurance and overall fitness. The main muscle groups targeted include:
- Warm-up:
- The warm-up focuses on engaging the cardiovascular system and warming up the full body, including the arms, legs, and core muscles, while also incorporating various stretches.
- Part A: Wednescardio (40 minutes)
- Calorie row: This full-body exercise targets the legs (quads, hamstrings, and calves), back, shoulders, and arms (biceps and triceps) while also engaging the core muscles for stability.
- Box jumps: This exercise primarily targets the lower body muscles, including the quads, hamstrings, glutes, and calves, while also engaging the core muscles for stability.
- Kettlebell swings: This full-body exercise targets the hamstrings, glutes, lower back, core, shoulders, and forearms.
- Pull-ups: This exercise primarily targets the back muscles (lats) and biceps, with secondary involvement of the forearms and core muscles.
- Mountain climbers: This full-body exercise targets the cardiovascular system while engaging the arms, shoulders, chest, core, and lower body muscles, such as the quads, hamstrings, and hip flexors.
- V-ups: This exercise primarily targets the core muscles, specifically the rectus abdominis, while also engaging the hip flexors and to some extent, the upper body muscles for stability.
In summary, the Wednescardio workout primarily targets various muscle groups throughout the body, focusing on cardiovascular endurance and overall fitness. It incorporates exercises that engage the upper body, lower body, and core muscles, providing a well-rounded workout.