AT HOME WARM UP:
3-5:00 Easy Cardio Warm Up
(Mix between two cardio options if you can)

Split Stretch for 1-2:00 per side
Backward Hurdle Walk into Opposite Toe Touch BALANCE x 5ea
(Try not to touch your other foot down for all 5 reps)
Lateral Lunge x5ea way
Forward Lunge & Reach x 3ea side
Hand Walk x 5 (Hold hammie stretch)
Leg kicks and side to side Swings x 5-10ea

AT HYDRO:
500m Row
1000m Bike (.63 Miles) or 500m Ski
(22:00 AMRAP)

Base, base, base, base work…

Don’t let your heart rate or breathing rate spike all the way throughout this one so keep a close eye on your pacing for both pieces of cardio on this one and try to keep around that time as closely as you can…

AT HOME:
Same as above if you have two cardio options so this could be a Bike and Run, Run and Row, Row and Bike, etc, etc with the same goals in mind of keeping paces as consistent as you can…

Feel free to make this a 30 minute workout also if you have the time as long as the above goal continues to be met…

AT HOME: No 2nd cardio option

Make this one into a 10-15:00 out and 10-15:00 back steady state run workout trying to get back to your exact starting point after running out…

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.