Cycle through these exercises for 3-5 (if in better shape or up to it) times. Each exercise will be performed for 20-30s (if in better shape or up to it) followed by a 40-30s rest. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.
Upper/Lower Power Cardio HIIT
SIIT
Circuit
x 5
LMT
Rotational Shuffle to Press
time
60s
load
light
Tempo
controlled
Rest
15s
time
60s
load
light
Tempo
controlled
Rest
15s
Enhances total body coordination, endurance and/or power in the frontal and transverse planes.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 4 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 5 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
ULT
Split Cycle in place
time
60s
load
light
Tempo
controlled
Rest
15s
time
60s
load
light
Tempo
controlled
Rest
15s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 4 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 5 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
time
60s
load
light
Tempo
controlled
Rest
15s
time
60s
load
light
Tempo
controlled
Rest
15s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 4 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 5 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
UMT
Rotational 1-Ins
time
60s
load
light
Tempo
controlled
Rest
15s
time
60s
load
light
Tempo
controlled
Rest
15s
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 4 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |
| 5 | 60s h:m:s | Light | Controlled | 15s (h:m:s) |