Cardio Conditioning

By Christopher Stone

	Intermediate (2-3 years)
	28 minutes/day \| 3 days/week \| 4 weeks
	Fat Loss, Increase Stamina, Tone Body
	Bodyweight, Box, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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60s at the end of the circuit

Exercise	Sets	Reps	Rest
1.Bodyweight Jump Squat	3 sets	30s	10s
2.Heel Flicks	3 sets	30s	10s
3.Side Kick Through	3 sets	30s	10s
4.Inchworm	3 sets	30s	10s

Day 2

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60s at the end of the circuit

Exercise	Sets	Reps	Rest
1.Lateral Shuffle	3 sets	30s	10s
2.Stepup See Exercise Notes	3 sets	30s	10s
3.Frog Squat	3 sets	30s	10s
4.Plank Jacks	3 sets	30s	10s

Day 3

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60s at the end of the circuit

Exercise	Sets	Reps	Rest
1.Scissors Jump	3 sets	30s	10s
2.High Knee Run	3 sets	30s	10s
3.Bear Crawl	3 sets	30s	10s

Date Created: 3/30/2020, UTC

Last Updated: 9/12/2020, UTC

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