Cardio Stew

Updated: Apr 14

Warm-up:

5 Inchworms

Down Dog to Runner’s Lunge & Twist

Resistance Band Chest/Shoulder Mobility

Resistance Band Postural Complex


Option 1 > 3 Months

Complete all of one exercise or partition each exercise as you like, for time, for a total distance of:

1 Mile Run

1 Mile Row (1600m)

30/40 Calorie Bike (This is our first time doing a longer push on the Assault Bike so the measurement is not exactly proportionate to the 1 mile run or row. This is not a sprint. It’s best to keep a steady pace and effort.)


Option 3 < 3 Months

Complete all of one exercise or partition each exercise as you like, for time, for a total distance of:

.75 Mile Run

.75 Mile Row (1200m)

20/30 Calorie Bike


Option 3 < 1 Month

Complete all of one exercise or partition each exercise as you like, for a total distance of:

1/2 Mile Run

1/2 Mile Row (800m)

10/20 Calorie Bike


*If completing one exercise is NOT an option, (injury/equipment/etc.), replace it with either jump roping (500 jumps/300/150) OR plate switches (4 minutes/3 minutes/2 minutes).

May sub 100 KB Swings, or repeat The run, row, or bike. It would be best to avoid doing both plate switches and jump ropes, with full reps, today.


Cool Down:

Resistance Band Chest/Shoulder Mobility

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch


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Just Yoga today at 9! Please RSVP through the app. And remember, next Saturday is our Family Party at Orchards Park from 12-3!

1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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