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  • Writer's pictureJohn Fadel

Wednesday Cardio/Core

Mobility: Start as you come into the gym.

30sec each:

Child’s Pose

Shoulder to Floor (Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Frog Stretch


Cardio/core Strength Training

Stimulus:

*Muscle endurance/Grinding Sprint


-cardio or core movements paired with strength

-Goal- get as many reps/calories as possible with correct form.


Option: take a white board to count the reps in each movement.  Beat or maintain scores for the 2nd lap.

-2 laps: water break in between laps

-4 sections

-Try to beat or maintain your score for the 2nd lap.


Timer Mix Burnout

Work 1:45

Rest .30

Move .45


Red: Section 1

1:45- rig barbell inverted row (bars at hip hight)

:30 rest/move

1:45- plate OH sit-ups

:45 rest/move to next section

2. Blue: Section 2

-DB snatches

-Sled push (each time you get to an end it’s 1 rep)

3. Green: Section 3

-KB swings

-Russian twists 20/15

4.  Yellow: Section 4

-HS push ups/box push-ups

-box overs


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