Cardio Rush Week


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At Home Alternative Workouts:
Total Body 1

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Upright Rows = General
1 minute Push Press Progression1 = General
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Legs & Shoulders

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Clean & Press = General
1 minute Squats = General
1 minute Bent Over Lateral Raises = General
1 minute Deadlifts = General
1 minute Upright Rows = General
1 minute Lunges = General
1 minute Side Lateral Raises Progression 1 = General
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Total Body 2 (Core/Back/Legs/Chest)

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Jumping Knee Slaps = Fast & Fail
1 minute Sit Ups = Fast & Fail
1 minute Plank = Fast & Fail
1 minute V-Ups = Fast & Fail
1 minute Deadlift = General
1 minute Push Ups = General
1 minute Squats = General
2 minute Rest
Repeat for 5 rounds


Total Body 3 (Core/Back/Legs)

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Jumping Knee Slaps = Fast & Fail
1 minute Lunges = Fast & Fail
1 minute Deadlift = General
1 minute Plank = Fast & Fail
1 minute Bent Over Rows = General
1 minute V-Ups = Fast & Fail
1 minute Squats = General
2 minute Rest
Repeat for 5 rounds


Total Body 4 (Shoulders/Arms/Chest)

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
1 minute Hindu Push Ups = Fast & Fail
30 second Bicep Curls = General
30 second French Press = General
30 second Upright Rows = General
30 second Push Ups = Fast & fail
30 second Bicep Curl Progression 3 = General
30 second Bent Over Lateral Raises = General
2 minute Rest
Repeat for 8 rounds


Biceps/Back

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute Bent Over Lateral Raises = General
1 minute Deadlift = General
1 minute Bicep Curl Progression 3 = General
1 minute Bent Over Rows = General
1 minute Bicep Curls = General
1 minute Low Bent Over Rows = General
1 minute Bicep Curl Progression 2 = General
2 minute Rest
Repeat for 5 rounds


Chest/Triceps

4 minute Burpees = 80%
1 minute Dips = Fast & Fail
1 minute Push Press = General
1 minute Hindu Push Ups = Fast & Fail
1 minute Push Ups = Fast & Fail
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


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