Cardio Intervals
5 ROUNDS
3:00 On
1:00 Off
General Warm Up
Full Body Joint Rotation Series, then…
3-5min of easy Cardio of Choice, then…
3 ROUNDS
10-20 Pose-Pulls per leg
Specific Warm Up
This is a funky one, because there’s no movement listed! With whichever element you choose, go for something like this…
1:30 Easy
1:00 Rest
1:00 Moderate
1:00 Rest
:30 Hard
Then rest until you’re ready to start the real clock!
Workout of the Day
Cardio Intervals
5 ROUNDS
3:00 On
1:00 Off
Workout Notes
This workout is just extremely simple interval work. My favorite! And by that I mean… it’s just… it’s like the dentist. Ya gotta go. Ya gotta do it.
You can use any repetitive cardio element: Walk, Jog, Run, Bike, Row, Jump Rope, or a combo of all of them. If you are stuck on what to do, use our Cardio Resources Page for help!
The workout is simple: set a timer for 3:00. Cardio as hard as you sustainably can for those 3:00. Rest for 1:00 and then repeat!
Optional Accessory Work
3-4 Sets of 8-12 Bent Over Rows. Rest ~2:00 between sets.
Cool Down
1-2min in the Bottom of the Squat
1-2min of Couch Stretch on each side
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