When it comes to ‘warming up’ many people use various different ways and methods.
For some people, they can go straight into a gentle jog, and for some, they prefer the rowing machine.
The x-trainer is also a great way to ‘warm up’ the entire body and it’s great for raising the HR and getting that synovial fluid moving.
Whatever way you choose to warm up, spend 8-10 minutes and then work your way through some general mobilisation work and dynamic stretching.
The Workout
For this session, it will be very ‘cardio’ based and will work on a 10/20/30/20/10 calorie/metres/reps basis.
So 5 rounds in total, starting and finishing with either 10 calories, metres, or reps.
The Workout Will Consist Of:
- Skierg (calories)
- BBJs (metres)
- Air/Watt Bike (calories)
- Wall Balls (reps)
- Row (calories)
- Sled Pull (metres)
Example - Round 1:
- 10 calories on the Ski
- 10m BBJs
- 10 calories on the bike
- 10 wall balls
- 10 calories on the rowing machine
- 10m on the sled pull
You’d then repeat the same exercises for 20/30/20/10.
Cool Down
Finish off with a gentle cool down either on the bike or treadmill and then work your way through a full-body static stretch routine.
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