Cardio Fight

Warm up for 5 minutes with 2 rounds of the following: 15 Table Top Glute/Hamstring Bridges 15 Alternating Arm & Leg Raises (R+L=1) 15 Runner's Lunge Stretches (R+L=2)

With a running clock, for 18 minutes, complete the following for reps: 1 Minute Box Jumps 1 Minute Resistance Bands Ski Squats M/H 1 Minute KB Swings 25/35 1 Minute Burpees 1 Minute Jump Ropes 1 Minutes Rest

*Count reps per round, accumulative for all the exercise

Cool Down with 2 rounds of the following:

10 Resistance Band Shoulder/ Chest Opener (Behind and Back +1)

10 Down Dog with Calf Stretch

30 Seconds Child's Pose with Shoulder Stretches

Shoulda seen the other guy...

41 views4 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo