10-15-20-25-20-15-10
Bike Calories
Rest ~2:1
General Warm Up
Start with 3-5min of easy cardio, and then…
3 ROUNDS
10 Air Squats
5-10 Bodyweight Rows
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
5 Burpees
Specific Warm Up
Today’s workout is tricky because it only has one element, and that one element will be different for everyone! If you don’t know which to choose, check out the modifications and notes, choose your destiny, and heat that sucker up! Be sure to do at least a little bit of sprinting on your cardio element before the workout begins!
Workout of the Day
10-15-20-25-20-15-10
Bike Calories
Rest ~2:1
Workout Notes
Sprint Intervals. YUCK. But very necessary for a healthy heart and body!
For this workout, you will need some sort of clock, watch, or workout timer. The idea here is that you will sprint as fast you can for each rep scheme, and then rest TWICE as long as it took you to do the work. That is what Rest 2:1 means. So, if I jump on the bike and it takes me 1:00 to do 15 calories, then I will rest for 2:00. Then I’ll jump on and maybe it takes me 1:30 to do 20 calories, so I will rest for 3:00.
The effectiveness of this workout lies in how hard you push each interval!
The trickiest part of the day will be choosing your cardio element so that you can push with the proper amount of intensity! Here are some options and equivalents:
Rower: 200m - 300m - 400m - 500m - 400m - 300m - 200m
Concept 2 Bike: 400m - 600m - 800m - 1000m - 800m - 600m - 400m
Running: 100m - 200m - 300m - 400m - 300m - 200m - 100m
If none of those options are available to you, choose an option from the Cardio Page and perform the following workout, pushing as hard as you can for each WORK interval…
:30 WORK
1:00 Rest
1:00 WORK
2:00 Rest
1:30 WORK
3:00 Rest
2:00 WORK
4:00 Rest
1:30 WORK
3:00 Rest
1:00 WORK
2:00 Rest
:30 WORK
Optional Accessory Work
Accumulate 2:00 in your most challenging Hollow Hold
Accumulate 2:00 in the Arch Hold
Cool Down
1-2min in Saddle Pose
1-2min in Happy Baby
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