Cardio Fight

Warm-up

400 m Run/Row

Soldier Walking

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles


Option 1 > 3 Months

With a running clock, complete 3 rounds of 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 Situps 1 Minute Rest


Option 2 < 3 Months

With a running clock, complete 3 rounds of the following for reps: 1 Minute Box Jumps 1 Minute Resistance Bands Ski Squats M/H 1 Minute KB Swings 15/20 1 Minute Burpees 1 Minute Situps 1 Minute Rest

Option 3 < 1 Month

With a running clock, complete 3 rounds of the following for reps: 30 Seconds Box Jumps 30 Seconds Resistance Bands Ski Squats Light/Medium 30 Seconds KB Swings 10/15 30 Seconds Burpees 30 Seconds Situps 1 Minute Rest


Move from one exercise directly to the next, there is minimal time lost between exercises. It's a running clock, so the longer it takes us to transition, the less time we have to work!

Classes will move in a circular rotation to allow the smoothest flow and prevent traffic jams or confusion.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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