Free personalized workout plan

Cardio Conditioning

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
35 minutes/day | 3 days/week | 4 weeks
Good for
Fat Loss, Increase Stamina, Tone Body
Equipment
Bodyweight, Box, Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

This program is focused on developing your cardiovascular capabilities and is unique in structure and design in comparison to the other programs. Each sessions is to be performed as a circuit rather than straight sets - each circuit requires you to complete four exercises. In week one, perform each exercise for 30 seconds, taking a 10 second rest between each exercise. Once you have completed the first round, take a 60 second rest and repeat the circuit for another two rounds. As the weeks progress, the sessions begin to increase in difficulty. The length of time that you perform each exercise increases gradually from 30 seconds in week one to 60s in weeks three and four.

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Workout Overview


60s at the end of the circuit

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Heel Flicks demonstrationPlay Heel Flicks demonstration
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Kick Sits
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Inchworm
3 sets, 30s, (rest 10s)
Show Alternative Exercises

60s at the end of the circuit

Lateral Shuffle
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
3 sets, 30s, (rest 10s)
Rapid
Show Alternative Exercises
Frog Squat demonstrationPlay Frog Squat demonstration
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Plank Jacks demonstrationPlay Plank Jacks demonstration
3 sets, 30s, (rest 10s)
Show Alternative Exercises

60s at the end of the circuit

Scissors Jump
3 sets, 30s, (rest 10s)
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
3 sets, 30s, (rest 10s)
Show Alternative Exercises
Bear Crawl
3 sets, 30s, (rest 10s)
Show Alternative Exercises

Date Created: 3/30/2020, UTC


Last Updated: 9/12/2020, UTC

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