This is a GREAT kick butt strength based cardio program! Basically I want you to focus on using weights (where applicable) that really push you. By the time you get to the final rep, it should feel like a challenge to complete.
For the Reverse Lunge w/ Rows – performing 1 side THEN the other is 1 full rep.
For the Lateral Bench Hop Over – each side gets 1 count.
For the Oppositional Ab Reach Crunch – each side gets 1 count.
For the Mountain Climbers – performing 1 side THEN the other is 1 full rep.
Perform one full set of each of the exercises in the circuit – taking minimal rest between each. When you get to the final exercise, you can take up to 90s off. Then repeat the entire circuit for 2 more sets (and a total of 3 sets performed). Do this for both circuits below.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
|Exercise Name||Reps||Sets||Weight and Notes||Tempo||Rest|
|Conditioning Cardio Circuit – Perform 3 Full Sets|
|Plyo Push Up||6-10||1||BW||Explosive||NO REST|
|Power Dumbbell Bent Over Rows||12-15r||1||Moderate/Heavy||Fast Paced||NO REST|
|Lateral Hop Overs||20r||1||BW||Fast Paced||NO REST|
|Oppositional Reach Ab Crunch||15-20r||1||BW||Your Own Tempo||60-90s|
|Strength Conditioning Circuit – Perform 3 Full Sets|
|SB DB Chest Press||20r||1||Moderate/Heavy||2/1/2||NO REST|
|SB Prone DB Cobra||20r||1||Moderate/Light||2/1/2||NO REST|
|SB Reverse Crunch||20r||1||BW||Your Own Tempo||NO REST|
|Mountain Climbers||20r||1||BW||Fast Paced||60-90s|
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.