Wednesday 22 February 2023

Workout Plan: Cardio Blast

Purpose: To improve cardiovascular endurance, core strength, and overall fitness.

Warm Up:

2 rounds:

  • 20 jumping jacks
  • 3/3 hip openers
  • 10 scorpion tails
  • 10 leg overs
  • 5 straight leg sit ups
  • 10 kettlebell swings

Part A: AMRAPathon

Measure: Rounds

40min AMRAP


  • Hill Run
  • 30 kettlebell slides
  • 30 seconds side plank/side


  • 4 lengths 1-arm kettlebell front rack carry (2/2)
  • 30 Russian twists
  • 30 seconds glute bridge march


  • 4 candle sticks
  • 10 burpees
  • 20 box jumps

Muscle Groups:

  • Legs: Hill runs, kettlebell slides, 1-arm kettlebell front rack carries, and box jumps target the legs, including the quads, hamstrings, and glutes.
  • Core: Side planks, Russian twists, glute bridge marches, and candle sticks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular: The combination of hill runs, kettlebell slides, and other high-intensity exercises increase cardiovascular endurance and overall fitness.

This workout plan targets the legs, core, and cardiovascular system, ensuring a well-rounded and challenging workout. It is an ideal plan for individuals who want to improve their overall fitness and endurance.

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