Fighting Fit – Cardio For Days

Embrace the suffering to take your fitness to a new level.

Athletes are always looking for ways to take their fitness to the next level. Many times, one of the key components is teaching your mind and body to embrace the suffering experienced during challenging workouts and training sessions. However, suffering during workouts is not about pushing your body to injury—it’s about raising your own personal ceiling and taking your body and mind outside of your comfort zone.

Here are two workouts that will train your muscular system, aerobic energy system, and your anaerobic energy system. Implementing these workouts into your training regimen will enable your body to go longer, harder, and faster before you fatigue.

The Sprint
1. Pushups: 25 reps
2. Sit-ups: 25 reps
3. Burpees: 25 reps
4. Jump Squats: 25 reps
5. Stationary Bike: 6 minutes

Perform exercises 1-4 without resting. Get on a stationary bike and remain seated for 5 minutes, keeping the bike at 100+ RPMs. This is designed to tax your cardiovascular system. For the final minute on the bike, stand up and sprint as fast as you can. This is one circuit.

Your goal is to complete 6 nonstop circuits for a total of 150 repetitions per exercise and 36 minutes of cycling.

The Powerhouse
1. Pushups: 25 reps
2. Sit-ups: 25 reps
3. Burpees: 25 reps
4. Jump Squats: 25 reps
5. Stationary Bike: 6 minutes

Perform exercises 1-4 without resting. Get on a stationary bike and remain seated for 6 minutes, keeping the bike at 70-77 RPMs. Add as much resistance as you can to maintain the prescribed RPMs. Unlike the Sprint Workout, where your goal is 100+ RPMs to work the cardiovascular system, the Powerhouse Workout uses a high amount of resistance and a lower RPMs, which will significantly tax your muscular system (quads, calves, glutes, and hamstrings). This is one circuit.

Your goal is to complete 6 nonstop circuits for a total of 150 repetitions per exercise and 36 minutes of cycling.

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If you are ready to embrace the suffering and take your fitness to the next level, incorporate both of these workouts each week. Replace one of your standard cardiovascular workouts with the Sprint or Powerhouse. The workouts can be done 1-2 times per week. Wear a heart rate monitor during each workout to monitor your progress over time.

Before and after each workout, warm-up and cool down by stretching and riding the stationary bike for 10 minutes. Don’t forget to keep your body fueled and hydrated throughout the circuits.

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