Monday, April 11 2016

Took Cardio Fusion class after coaching.


TABATA STYLE - :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE. THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION. Total Program will take 45 MINUTES.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN  / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

THEN REPEAT FROM THE TOP WITH 4 SETS (2 MIN) AT EACH STATION + 30 SEC REST / ROTATION. TOTAL PROGRAM IS 45 MINUTES (ROUND 1 = 30 MIN, ROUND 2 = 15 MIN).