Wednesday 18 May 2022

Workout Plan: Wednescardio

Purpose: To improve cardiovascular fitness, endurance, and overall conditioning while incorporating functional upper body exercises for strength and balance.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 supine leg overs
  • 4 windmill push-ups

Part A: Tricycle

Measure: Meters

40min AMRAP

In teams of 3:

  • Player 1 – row for distance
  • Player 2 – bike for calories
  • Player 3 – 400m run + plank pulls / 10/10 DB hang clean and press (Player 3 is the change cue)

Muscle Groups:

  • Cardiovascular fitness: Rowing, biking, and running target the cardiovascular system, improving endurance and overall conditioning.
  • Core muscles: Hip openers, walk outs, and supine leg overs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders: Windmill push-ups and DB hang clean and press work the deltoids and help improve shoulder stability and posture.
  • Upper body strength: Plank pulls and DB hang clean and press engage the muscles in the back, biceps, triceps, and shoulders, helping to build and strengthen these muscle groups.

This workout plan focuses on improving cardiovascular fitness, endurance, and overall conditioning while incorporating functional upper body exercises for strength and balance. The combination of rowing, biking, and running provides a well-rounded cardio workout that targets the cardiovascular system, while the upper body and core exercises add an element of strength training to the routine.

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