posted 14th December 2022
Kick start your transformation in the new year with this cardio plan.
Week 1
CARDIO
Day 1
"10 to 1" Squat Jumps + Plyo Push-ups
• Perform 10 squat jumps, immediately followed by 10 plyo push-ups
• Repeat the sequence with 9 reps each, then 8 reps, and so on, until you
reach 1 rep.
Day 3
Perform 5 minutes straight of work followed by 1 minute rest, repeat for 3 total rounds
• 1 minute DB or KB push press
• 1 minute DB or KB goblet squat
• 1 minute tuck jumps
• 1 minute push-ups
• 1 minute Inverted row
*This is an all out effort on every set!
1 min
Day 5
Tabata
Perform 4 minutes of total work.
8 sets of 20 seconds of all out effort
**the spinning cycle, assault bike or other related equipment are all great choices
10 sec
Day 7
10 minutes of sprint intervals
Row or sprint for 30 seconds rest for 30 seconds
Repeat 10 times
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