Training Sessions Per Week
3
Equipment required
-Machine of choice e.g. Rower, Echo Bike, Ski Erg, Bike Erg
-Skipping rope
-Machines can be substituted for running, skipping or bodyweight exercises
Notes
Gone are the days where cardio needs to take hours. This track is our fun, time efficient take on traditional cardio that fits into a busy lifestyle.
Example Week
-
Advanced
EMOM x 40:
Minute 1: 40 seconds of Calories (machine 1)
Minute 2: 40 seconds of Calories (machine 2)
Minute 3: 40 seconds of Calories (machine 3)
Minute 4: Rest
Intermediate
EMOM x 28
Minute 1: 40 seconds of Calories (machine 1)
Minute 2: 40 seconds of Calories (machine 2)
Minute 3: 40 seconds of Calories (machine 3)
Minute 4: Rest
Beginner
EMOM x 20:
Minute 1: 40 seconds of Calories (machine 1)
Minute 2: 40 seconds of Calories (machine 2)
Minute 3: 40 seconds of Calories (machine 3)
Minute 4: Rest
*Perform your first set at an approximate 80-85% effort and aim to match your number of calories for that station for every subsequent set e.g. if you get 12 calories in the first round, aim to get 12 calories for the following 9 rounds on that machine.
-
Rest Day
-
Workout
For time:
30-27-24-21-18-15-12-9-6
Calories (machine of choice)
*Complete 15 reps of a core exercise of choice at the start & end of the workout and in between every set of calories
Female Calories: 24-22-20-18-15-12-9-6-3
-
Rest Day
-
Workout
For time:
1000m Run
1000/800m (machine of choice)
800m Riun
750/600m (machine of choice)
600m Run
500/400m (machine of choice)
400m Run
250/200m (machine of choice)
200m Run
-
Rest Day
-
Rest Day