Cardio of Choice…
4:00 On / 4:00 Off
3:30 On / 3:30 Off
3:00 On / 3:30 Off
2:30 On / 2:30 Off
2:00 On / 2:00 Off
General Warm Up
3-5min of eeeeeasy cardio, followed by…
3 ROUNDS
10 PVC Overhead Squats (or Air Squats)
5 Inchworms with a Push Up
10 Bodyweight Rows (or Bent Over Rows)
10 Sit Ups
25 Jumping Jacks
Specific Warm Up
If Running, hit the Hinshaw Warm Up.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
If Rowing, hit the Rowing Primer.
If you’re using a bike or another form of cardio, do the following sequence 3 times:
:30 easy pace - :30 moderate pace - :10 FAST pace - :20 rest/recovery pace
After that, let your heart rate come back down a bit and then begin your workout!
Workout of the Day
Cardio of Choice…
4:00 On / 4:00 Off
3:30 On / 3:30 Off
3:00 On / 3:30 Off
2:30 On / 2:30 Off
2:00 On / 2:00 Off
Workout Notes
Ahhhhh the old “choose your own adventure” workout! All you have to keep in mind today is that we are looking for INTERVAL WORK. What does that mean? Simply, it means heart rate up, heart rate down. Heart rate up, heart rate down. As long as you find a way to accomplish that, you’ve done it right!
The interval work today starts with some fairly long chunks of cardio (4min) but you can push the pace pretty hard because you have a 4min rest coming up! That’s a VERY long rest, so I’d embrace it! After that, as the work intervals get shorter, I want you to try to push the pace slightly harder. You should finish with some uncomfortable speed in that final two minutes!
Modifications
This workout can truly be done anywhere, with any equipment, or no equipment at all! There are folks who will be challenged by completing this workout as a power walk, there are folks that will be doing sprints. There are folks who will need to complete this just marching in place in their living rooms, and there are folks who will be trying to complete it with unbroken double unders! The movements are your own. Just remember that the point is to get the heart rate up for a bit, and then down for a bit.
If you were to modify things beyond the movements, I would consider playing with the time frames. As written, this workout is 15min of ON and 13min of OFF. That 15min will be too much for some people! If you removed the 4min round at the beginning, that immediately drops your workload to 11min of ON. Instead of losing the 4min round, you could drop the final 2min round instead. That would get you 13min of ON. You can even switch it up completely and do 3min ON / 3min OFF, for 4 Rounds. Get creative as you need to be to make this workout right for you!
Still lost? Hit me up! I’ll help you make decisions!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min of Calf Stretches on Each Leg (or Foam Rolling each Calf)
1-2min in Child’s Pose
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