This workout is designed to be aerobic as well as resistance based to give you a great cardio workout while building, strengthening, and toning muscle. The following exercises are described in detail on prior workouts!
WARM-UP: 5 minutes of cardio based exercise
Repeat this sequence 3x through alternating exercises:
Bench squats to fatigue (means you can't complete 1 more with proper form)
Pushups to fatigue
Cardio sequence:
1 minute cardio at RPE level 8 (you can talk, but would rather not)
recover for 1 minute
1 minute cardio at RPE level 9 (can not talk, very challenging)
recover for 1 minute
1 minute cardio at RPE level 9 -10(can not talk, very challenging, 10 is all out)
recover for 1 minute or longer if needed
Repeat this sequence 3x through alternating exercises:
Arm circles to fatigue
Hip press to fatigue
Repeat all sequences again if you are in great shape! COOL DOWN and STRETCH!
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