In case you cannot come to our usual Tuesday Happy Valley Core and Circuit training, be it because you can't be bothered yet or you are out of the country or stuck at home because of a typhoon of the T10 kind you can always do the cardio bit of training by yourself.
Folks coming to training have already asked for the sequence. Therefore sharing it here:
What you need: a stop watch for pt. 1 and a hiit timer (phone app) for pt. 2.
Warm up: Do some light warm up. Stretching, arm and hip rotations.... you know the drill.
Cardio Pt. 1: Race simulation with wood chopper and oblique knee raise for 1:30 minutes.
The pace follows the dragon boat starting sequence of 3-5-20.
You do 3 slower but powerful wood choppers alternating legs and each counts as one, then 5 slightly faster. The 20's are the rapids where you switch to very quick oblique knee raises, alternating legs. Do twenty and then slow down back to the the 5er pace until you've finished your 1:30 minutes.
Cardio Pt. 2: 30/20 Circuit
Set your hiit timer for 7 sets lasting 30 seconds with 20 seconds rest in-between.
Rest for 1 minute, rinse and repeat.
For the Happy Valley training we do that circuit two times before we move on to strength training. For a quick but intense cardio session by itself I suggest to do 2-3 rounds.
Folks coming to training have already asked for the sequence. Therefore sharing it here:
What you need: a stop watch for pt. 1 and a hiit timer (phone app) for pt. 2.
Warm up: Do some light warm up. Stretching, arm and hip rotations.... you know the drill.
Cardio Pt. 1: Race simulation with wood chopper and oblique knee raise for 1:30 minutes.
The pace follows the dragon boat starting sequence of 3-5-20.
You do 3 slower but powerful wood choppers alternating legs and each counts as one, then 5 slightly faster. The 20's are the rapids where you switch to very quick oblique knee raises, alternating legs. Do twenty and then slow down back to the the 5er pace until you've finished your 1:30 minutes.
Cardio Pt. 2: 30/20 Circuit
Set your hiit timer for 7 sets lasting 30 seconds with 20 seconds rest in-between.
- Jumping Jacks
Rest - Burpees
Rest - Burpees
Rest - Jumping Lunges
Rest - Invisible Rope Jump
Rest - Mountain Climber
Rest - Mountain Climber
Rest for 1 minute, rinse and repeat.
For the Happy Valley training we do that circuit two times before we move on to strength training. For a quick but intense cardio session by itself I suggest to do 2-3 rounds.
