Cardio Workout

My workout yesterday which I mainly based on cardiovascular training.  My goal is to get my heart rate up, ventilatory rate up, breathe hard, work hard and get a great sweat going.    I did a great job achieving all of the following and I just wanted to share with you all.

Warm up

Foam rolled 10-15 minutes.  A couple of hip stretches.

1 minute on the jump rope.  10 side lunges, 2 laps of side shuffling

1 minute on the rope, 10 transverse lunges, 2 laps of carioca

1 minute on the rope


Agility ladder all various shuffles, hops and in and outs, forward, backward and sideways

Jumps over hurdles forward and sideways probably 20 each

Now for the good stuff……

5 Rounds of: 15 second sprint on the treadmill, 10% Incline and 10, 11, 12 13 and 15 mph

Followed directly by 10, 16 pound medicine ball slams.  Rested for 1 minute in between each round

3 Rounds of: 15 seconds on the versaclimber followed directly by 10 “Real” burpees (real= with a push up and jump at the top)

4 Round Tabata (20 seconds on, 10 seconds off) with a 5 pound jump rope

5 fast paced 20 yard run downs and back pedals back


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