Training
Marisa HeinzeMarch 28, 2019
This month we have prepared a highly intensive strength cardio circuit training for you on time
Target group: All levels / strength and endurance
Duration: 5 laps on time / 10-15 minutes
Equipment: Plyo Box, Training mat, Spin Bike/Assault Bike, Stopwatch
Get ready for our Workout of the Month - a high-intensity strength cardio workout designed to develop performance and endurance. Of course, that raises the question: Do you have what it takes to do it?
The training is, as usual, uncomplicated. It consists of only three simple exercises, which are performed directly one after the other over a total of 5 rounds. For this you need a stopwatch, because it is a temporary training. Don't forget to start the stopwatch before you start.
The exercises are performed in the following order:
Perform 5 laps on time.
- Burpee - 6 repetitions
- Box Jumps - 6 repetitions
- Bicycle - 1 minute
To advise you on this training, we have prepared three different scaling suggestions. We have considered all fitness levels. In the following table you will find three different modes: easy, medium and difficult.
EASY
- Burpee (without push-up)
- Squat jump (without box)
- Bicycle (sitting)
MIDDLE
- burpee
- Box jump (low height)
- Bicycle (sitting)
HARD
- burpee
- Box jump (maximum height)
- Bicycle (standing)
Whatever your fitness level at the moment, this is a workout for everyone. This means that we all have the ability to do it. Let us know if you liked it and how hard it was to do this training.
BURPEE 6 repetitions
- As a BEGINNER, you start with an unfinished burpee (no push-ups).
- Push your hips up.
- Return to upright position
BOX JUMP 6 repetitions
- EASY: perform a simple squat jump (without box)
- MEDIUM: use a low box. Keep the center of the body taut.
- Absorb the landing by bending the knees
Bicycle/ASSAULT BIKE 1 min
- LIGHT/MEDIUM WEIGHT: Stay seated;
- HARD: standing
- You can use an Assault Bike, if available