If you find you are not getting the results you want it’s time to do things differently. Transform your workouts to transform your body. I find many people go into automatic mode once they enter the gym. They do the same routine and the same cardio. Maybe it works for them. But I personally know the benefit of changing things up and how it effects my results. I am not saying to scratch everything you are doing. Just be willing to throw in some change here and there. Instead of always jogging, biking, or whatever your cardio fall back is give something new a try. There really are no rules when it comes to putting together a cardio routine. Make up something different every time. Here are a few things I did this last weekend to keep my cardio interesting. I did two of these in one session and over this last weekend I did 2 separate am and pm sessions both Saturday and Sunday. I hope they give you some ideas.
Alternate Cardio Routines:
Routine 1: This pattern is done continuously 8 times through.
B. Sprint (2 mail boxes in length)
D. Jumping Jacks 25 reps
Routine 2: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Switch Lunge 30 reps (15 each side alternating). View Here.
B. Jump Squat 30 reps (alternating regular and wide stance)
C. Body Weight Squats 30 reps
Routine 3: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Mountain Climbers: 50 total (25 each side alternating)
B. Knees to elbows: 20 total
C. Plank: 60 seconds
My typical 30 minute jog, but dropping at random intervals to do 25 push ups. This last run I targeted to do 300 pushups. View Here.
Burpees: 5 sets of 30 reps. 60 second rest between sets. View Here.
Routine 6: Do these 2 exercises back to back with no rest for 1 round. Do 5 rounds total.
A. Ball Slams: 30 reps. View Here.
B. Push ups: 20 reps. I like to do these on a special weighted ball with side handles.
Enhance your high intensity cardio by supplementing with the following:
*Pre-Kaged pre-workout: Take 30 minutes before your session.
*Hydracharge: Drink during and after your session for hydration.
*Re-Kaged: Drink immediately after your session for ultimate recovery.
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-Wittig, ISSA CPT
Kaged Muscle Athlete