THE WORKOUT

 

THE BREAKDOWN

Refresh your cardio-based workout by taking it to the track. Created around the 2 mile run, you will also incorporate multiple movements that will target a full range of muscular strength.

No track? No need.

Adjust the workout plan accordingly.

What’s great about this workout is that you can substitute the run for a jump rope to keep the heart rate elevated and help burn fat while strengthening your cardiovascular endurance – all within a limited amount of space.

 

Kick things off by dynamic stretching for 10 yards or in place for 10 seconds each.

• Lateral shuffle (Face L/R)
• High knees
• Butt kicks
• Leg kicks with opposite arm reach
• Squat jumps (In place)
• Plank walk out (In place)
• Arm circles (In place)

WORKOUT SNAPSHOT

Run: 400m (1 lap on track) (Alternative: Jump rope for 2:00 min)

Burpees – AMRAP at 1:00 (Target: total body)

Run: 400m (1 lap on track) (Alternative: Jump rope for 2:00 min)

Lunge – AMRAP at 1:00 (Target: lower body)

Run: 400m (1 lap on track) (Alternative: Jump rope for 2:00 min)

Row w/resistance band – AMRAP at 1:00 (Target: back)

Run: 400m (1 lap on track) (Alternative: Jump rope for 2:00 min)

Push-up – AMRAP at 1:00 (Target: chest)

Repeat workout

Note: *AMRAP = As Many Reps As Possible — Total 8 cardio sessions and 8 exercises.

 

WORKOUT

CARDIO 1: 400m run (sub 2:00 min. jump rope)

 

 

EXERCISE 1: Burpees AMRAP @ 1:00

 

 

CARDIO 2: 400m run (sub 2:00 min. jump rope)

 

 

EXERCISE 2: Rows AMRAP @ 1:00

 

 

CARDIO 3: 400m run (sub 2:00 min. jump rope)

 

 

EXERCISE 3: Lunges AMRAP @ 1:00

 

 

CARDIO 4: 400m run (sub 2:00 min. jump rope)

 

 

EXERCISE 4: Pushups AMRAP @ 1:00

 

Repeat workout.

 

Workout recap:

Total 8 cardio sessions and 8 exercises.