Wednesday 26 January 2022

Workout Plan: Cardio – Wednesday

Warm Up:

Complete 2 rounds of the following exercises:

  1. 10 burpees
  2. 2 walk outs
  3. 10 calf raises
  4. 10 KB swings

Part A: Cardio

Measure: Rounds Complete as many rounds as possible (AMRAP) in 30 minutes of the following exercises:

  1. 600m run
  2. 15 burpee pull-ups
  3. 30 walk-ups
  4. 60 flutter kicks

Mobility to Finish:

Spend 5-10 minutes cooling down and stretching, focusing on the muscle groups targeted during the workout. Some suggested stretches and mobility exercises include:

  1. Hamstring stretch
  2. Quad stretch
  3. Hip flexor stretch
  4. Calf stretch
  5. Shoulder stretch
  6. Chest stretch

Remember to hold each stretch for 15-30 seconds and focus on your breathing, ensuring a proper cool-down and recovery after the workout.

Muscle Groups

The above Cardio – Wednesday workout targets the following muscle groups:

  1. Warm-up: The warm-up engages a variety of muscle groups, including the chest, triceps, shoulders, core, quadriceps, hamstrings, calves, and hip muscles, while also activating the cardiovascular system.
  2. Part A: Cardio
    • 600m run: Primarily targets the quadriceps, hamstrings, glutes, and calves, while also engaging the cardiovascular system.
    • 15 burpee pull-ups: This compound exercise targets a wide range of muscle groups, including the chest, shoulders, triceps, back (latissimus dorsi), biceps, glutes, quadriceps, hamstrings, and core muscles.
    • 30 walk-ups: Primarily targets the core muscles, with secondary engagement of the shoulders, chest, and triceps.
    • 60 flutter kicks: Primarily targets the core muscles, specifically the lower abdominal muscles, while also engaging the hip flexors.

In summary, the Cardio – Wednesday workout engages a wide range of muscle groups, with a primary focus on the cardiovascular system and core muscles. It also targets the upper body muscles, including the chest, shoulders, triceps, and back, as well as the lower body muscles, such as the quadriceps, hamstrings, glutes, and calves.

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