Wednesday 15 June 2022

Workout Plan: Cardio Week 1

Purpose: To improve cardiovascular endurance and overall fitness, focusing on rowing and biking exercises, while incorporating full-body movements and functional exercises for a well-rounded workout.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 calf raises
  • 2 walkouts
  • 2 lengths run

Part A: Cardio

Measure: Calories

20-minute AMRAP (As Many Rounds As Possible) in pairs:

  • P1 – Row for calories
  • P2 – 15 burpees

Player 1 rows for as long as it takes Player 2 to do 15 burpees, then switch, etc.

Part B: Cahharddiooo

Measure: Calories

20-minute AMRAP in pairs:

P1 – Bike for calories

P2 –

  • 10 kettlebell swings
  • 5/5 kettlebell push press
  • 5/5 kettlebell suitcase deadlift

Player 1 bikes for as long as it takes Player 2 to do kettlebell work, then switch, etc.

Muscle Groups:

  • Leg muscles: Rowing, biking, burpees, and kettlebell swings engage the major leg muscles, such as the quadriceps, hamstrings, and calves, for a total lower body workout.
  • Core muscles: Rowing, biking, and kettlebell exercises engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Upper body muscles: Burpees, kettlebell push press, and kettlebell suitcase deadlifts work the major muscles of the upper body, including the chest, shoulders, triceps, and back.
  • Cardiovascular system: Rowing and biking are the main cardiovascular exercises in this workout plan, improving heart health and overall endurance.

This workout plan targets cardiovascular endurance and overall fitness, focusing on rowing and biking exercises, while incorporating full-body movements and functional exercises for a well-rounded workout. The combination of cardiovascular exercises, compound movements, and functional exercises ensures a balanced workout that targets all major muscle groups and improves cardiovascular health.

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