{"id":19093,"date":"2020-03-26T13:05:13","date_gmt":"2020-03-26T18:05:13","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=19093"},"modified":"2020-04-06T11:28:48","modified_gmt":"2020-04-06T16:28:48","slug":"indoor-outdoor-cardio-based-workout","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/03\/26\/indoor-outdoor-cardio-based-workout\/","title":{"rendered":"Indoor\/Outdoor Cardio-Based Workout"},"content":{"rendered":"<h1>THE WORKOUT<\/h1>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/403045806\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/403045806\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h1>THE BREAKDOWN<\/h1>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038211\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038211\" class=\" lazyload\"><\/iframe><\/p>\n<p>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.<\/p>\n<blockquote><p><strong>No track? No need.<\/strong><\/p><\/blockquote>\n<p>Adjust the workout plan accordingly.<\/p>\n<p>What\u2019s 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 \u2013 all within a limited amount of space.<\/p>\n<p>&nbsp;<\/p>\n<h3>Kick things off by dynamic stretching for 10 yards or in place for 10 seconds each.<\/h3>\n<ul>\n<li>Lateral shuffle (Face L\/R)<\/li>\n<li>High knees<\/li>\n<li>Butt kicks<\/li>\n<li>Leg kicks with opposite arm reach<\/li>\n<li>Squat jumps (In place)<\/li>\n<li>Plank walk out (In place)<\/li>\n<li>Arm circles (In place)<\/li>\n<\/ul>\n<h3><\/h3>\n<h1>WORKOUT SNAPSHOT<\/h1>\n<p>Run: 400m (1 lap on track) (Alternative: Jump rope for 2:00 min)<\/p>\n<p>Burpees &#8211; AMRAP at 1:00 (Target: total body)<\/p>\n<p>Run: 400m (1 lap on track)&nbsp;(Alternative: Jump rope for 2:00 min)<\/p>\n<p>Lunge &#8211;&nbsp;AMRAP at 1:00 (Target: lower body)<\/p>\n<p>Run: 400m (1 lap on track)&nbsp;(Alternative: Jump rope for 2:00 min)<\/p>\n<p>Row w\/resistance band &#8211;&nbsp;AMRAP at 1:00 (Target: back)<\/p>\n<p>Run: 400m (1 lap on track)&nbsp;(Alternative: Jump rope for 2:00 min)<\/p>\n<p>Push-up &#8211;&nbsp;AMRAP at 1:00 (Target: chest)<\/p>\n<p>Repeat workout<\/p>\n<p>Note: *AMRAP = As Many Reps As Possible &#8212; Total 8 cardio sessions and 8 exercises.<\/p>\n<p>&nbsp;<\/p>\n<h1>WORKOUT<\/h1>\n<h3><strong>CARDIO 1: <\/strong>400m run (sub 2:00 min. jump rope)<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038116\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038116\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>EXERCISE 1<\/strong>: Burpees AMRAP @ 1:00<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038035\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038035\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>CARDIO 2: <\/strong>400m run (sub 2:00 min. jump rope)<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038116\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038116\" class=\" lazyload\"><\/iframe><\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<h3><strong>EXERCISE 2: <\/strong>Rows AMRAP @ 1:00<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038101\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038101\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>CARDIO 3: <\/strong>400m run (sub 2:00 min. jump rope)<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038116\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038116\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>EXERCISE 3<\/strong>: Lunges AMRAP @ 1:00<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038063\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038063\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>CARDIO 4:<\/strong> 400m run (sub 2:00 min. jump rope)<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038116\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038116\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>EXERCISE 4:<\/strong> Pushups AMRAP @ 1:00<\/h3>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038084\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038084\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Repeat workout.<\/strong><\/h3>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><strong>Workout recap:<\/strong><\/p>\n<p>Total 8 cardio sessions and 8 exercises.<\/p>\n<p>&nbsp;<\/p>\n<p><noscript><iframe src=\"https:\/\/player.vimeo.com\/video\/401038336\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/noscript><iframe width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-src=\"https:\/\/player.vimeo.com\/video\/401038336\" class=\" lazyload\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>THE WORKOUT &nbsp; 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\u2019s great about this workout is that you can substitute [&hellip;]<\/p>\n","protected":false},"author":86,"featured_media":19106,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"Indoor\/Outdoor Cardio-Based Workout","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43],"tags":[],"class_list":["post-19093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Indoor\/Outdoor Cardio-Based Workout - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/publicaffairs-sme.com\/Community\/2020\/03\/26\/indoor-outdoor-cardio-based-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indoor\/Outdoor Cardio-Based Workout - Exchange Community Hub\" \/>\n<meta property=\"og:description\" content=\"THE WORKOUT &nbsp; THE BREAKDOWN Refresh your cardio-based workout by taking it to the track. 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