Competitive - High Intensive Cardio

Goal: Expose the body to alternating and equal times of strength and cardio for an overall cardio benefit.

Use an interval timer set to 25 seconds and 5 seconds. Complete each exercise for 25 seconds, and take a 5-second rest before the next exercise.

Instructions: Each Group consists of two exercises (A, B). Complete 2 sets in a row for exercise A, then 2 sets of exercise B, then 2 sets of exercise A, then 2 sets of exercise B (AA BB AA BB). For each Group, this is 4 sets of each exercise, and 8 sets total, taking 4 minutes to complete the Group.

Recover for 2 minutes between groups. Repeat the same format on each group of exercises.

 ExerciseEquipmetDescriptionHICT Exercises
 Recommended → time: 25 sectransition: 5 secComplete each group 4 times
Group 1      
  LB DeadLiftSLRowLadderProgressiondumbbell or kettlebell1 leg dead lift: 1) Bands; 2) Bands, row arms; 3) Dumb bell row ladder
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  UB PushUpno equip1) Standard push up on hands and toes; 2) Modified pushups start on hands and knees
time:25 sectransition:5 sec
time:20 sectransition:10 sec
Group 2      
  UB ChestPressProgressiondumbbells or bands1) Lie on floor or bench holding dumbbells; Stand facing away from bands: 2) Alternate arms - slower pace; 3) 2 arms - slower pace; 4) Alternate arms - fast pace; 5) 2 Arms - fast pace
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  UB RowProgressionbands1) 2 arms; 2) Alternate arms; 3) Low anchored bands - 2 arms; 4) Low anchored bands - alternate arms; High Intensity Drills: 5) Row 2 arms fast; 6) Alternate arms fast
time:25 sectransition:5 sec
time:20 sectransition:10 sec
Group 3      
  LB LungeRainbowProgressionno equip or dumbbellFeet wide - side lunge to either side: 1) Hands down; 2) Hands at shoulders; 3) Hold weights down; 4) Hold weights at shoulder height
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  UB Scaptiondumbbell or bandLift arms out to the side to chest height with pam facing forward: 1) Dumbbells; 2) Stand on band (not shown).
time:25 sectransition:5 sec
time:20 sectransition:10 sec
Group 4      
  UB LatPullDownFlatBackBandsbandsFace high anchored bands and lean forward 45˚. Pull hands to biceps with palms facing floor - same motion as pull up
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  LB JumpSquatIsoSquat no equip or dumbbell or kettlebellHold a squat for 5 seconds, jump up and land in a squat - hold
time:25 sectransition:5 sec
time:20 sectransition:10 sec
Group 5      
  LB JumpRopeJackVJSkiBelljump ropeJump Rope: 1) Jumping Jack legs; 2) V jumps - alternate lead leg on each landing; 3) Ski - jump side to side; 4) Bell - jump front to back
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  LB BoxJump2FootboxFacing a box, quickly jump up and down: 1) Low box; 2) Higher box
time:25 sectransition:5 sec
time:20 sectransition:10 sec

Core Exercises

Goal: stabilize and strengthen the front abdominals, side trunk and low back muscles in order to create a hoop of stability around the mid section of the body to protect the spine and provide a strong link between upper and lower body.

Use an interval timer set to 30 seconds and 10 seconds. Complete each exercise for 30 seconds, and take a 10-second rest before the next exercise.

Instructions: Each core section consists of three or four exercises. Complete each exercise for 20 second and rest for 10 seconds. Repeat four sets of each exercise. If applicable, do both the left and right sides of the exercise four times each before moving on to the next exercise.

Recover for 1 minute between exercises. Repeat the same format for each exercise in the core section.

 ExerciseEquipmentDescriptionCore Exercises
 Recommended → time: 20 sectransition: 10 secComplete each group 4 times
       
  CS PronePlankProgressionno equip1) Plank shoulder tap; 2) Plank bird dog; 3) Plank rotate to side T
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  CS HipHikeProgressionfloor, stability ball1) 1 leg hip hike holding 1 knee; 2) Stability ball - both feet on ball; 3) 1 foot on ball
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  CS Crunch1Footrolled yoga mat or armSection of yoga mat rolled under lumbar, crunch w 1 leg extending out on floor
time:25 sectransition:5 sec
time:20 sectransition:10 sec
  CS SwimmerProgressionfloor, bosu, stability ballLift opposite arm and leg: 1) Floor; 2) Bosu; 3) Stability ball
time:25 sectransition:5 sec
time:20 sectransition:10 sec

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