Wednesday 26 October 2022

Workout Plan: Cardio Blast

Purpose: To improve cardiovascular endurance and muscular endurance while incorporating strength exercises to develop overall fitness.

Warm Up:

2 rounds:

• 200m run
• 30 sec per side-
• Pigeon
• Leg over
• Thread the needle
• 5 burpees
• 10 KB swings

Part A: DIRT BIKE

Measure: Rounds & Repetitions

40min AMRAP in teams of 4:

• 1000m run
• 25 burpee pull ups
• 25 full KB swings
• 600m run
• 50 sit ups
• 50 toe taps
• 200m run
• 25 chin ups
• 25 dips

Muscle Groups:

• Legs: Running and toe taps target the muscles in the legs, including the quadriceps, hamstrings, and calf muscles.
• Back and Biceps: Burpee pull ups and chin ups engage the back and bicep muscles for strength and endurance.
• Shoulders and Triceps: Dips and full KB swings engage the shoulders and triceps muscles for strength and endurance.
• Core: Sit ups and toe taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan focuses on improving cardiovascular endurance and muscular endurance by incorporating running and high-intensity exercises like burpee pull ups and full KB swings. It also includes strength exercises to develop overall fitness and engages multiple muscle groups, including the legs, back, biceps, shoulders, triceps, and core. The workout can be done in teams of 4, making it a fun and challenging group workout.