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Cardia Workout

You'll have to move fast in this beast of a cardio banger with 5 massive EMOM rounds per set!



ESTIMATED TIME: 30-35 Minutes

EQUIPMENT: Skipping Rope, Box or Step (no equipment options available)

INTENSITY: High

LEVEL: Intermediate to Advanced


WARM-UP: 10 Minutes


10x Squat - Back Lunge

15x Double Twist Sit-Ups

15x Squat Jumps

15x Narrow-Wide Push-Ups


Complete 2x Rounds



PROGRAM:


EMOM = Every minute, on the minute.


Set a 5-minute timer and within every minute you need to complete 1 round. Your time left over from the minute is your rest time - get ready to start again when the timer hits the next minute.


Example:

00:00 - 01:00 mins - 3x Forward-Back Runs & 5 Burpees

01:00 - 02:00 mins - 3x Forward-Back Runs & 5 Burpees



WORKOUT: 20-25 Minutes


SET: #1

5x Chest to Ground Burpees (or walking burpees)

10x Curtsey Lunges


SET: #2

50x Skips (or High Knee Run)

10x Sit-Ups


SET: #3

10x Box Jumps (or 15x Squats)

30x Mountain Climbers


Complete 5x rounds of each set before moving to the next set.


OPTIONS:


1. Reduce the number of rounds.

2. Increase the time limit (ie 90 seconds)

3. Reduce the jumping movements.



HOURS:

Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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