The Cardio Circuit
Hello Friends!
Its been a while since I posted a workout, so here is one that I use quite often when I’m on the road (and occasionally at home). You should do a 5-7 minute warmup and light stretch before doing this one, and you’ll do 5 minute sessions on each segment (for a total of 50 minutes of cardio). Once you complete the circuit (which will vary in times through it, depending on the number of exercises you choose), you’ll want to do a 5-10 minute cooldown and stretch, making the total workout time around 65 minutes. Here is the routine of choice:
1. Heavy Bag (5 minutes of punches, kicks, elbows, and knees)
2. Elliptical (5 minutes – choose a resistance to push your heart rate up into the high end of your range)
3. Step Ups (grab a weight bench, and alternate legs to step-up and step down at a brisk pace for 5 minutes)
4. Jump Rope (5 minutes)
5. Suicide Runs (5 minutes)
Once you complete all 5 cycles, repeat through a second time. You can choose ANY cardio moves that you like for this, which is what makes it so effective. With the warmup and cooldown included, I typically burn around 1100 calories doing this workout! Not bad for 5 moves, each done twice!
As always, give it a shot and let me know what you think!
~Mark
Jan 14, 2011 @ 08:13:40
Mark, you are the cardio king, so I had a question. I did base&back today from the 1on1 series and I’m 36yrs old. According to my calculations my Max heart rate should be 184. During the workout it got to 219!?! Is this not healthy? I was on the verge of puking, but I’ve heard you say that I should feel that during intense exercise. Just wanted your feedback if this is something I should be concerned about. Thanks, Pier