VFIT4U: 4Q Cardio Circuit 1

SISS
Giant Set x 5

Cycle through these exercises with minimal rest between exercises. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session. Remember to keep your RPE to a 6/10. 60 seconds continues even if you need to break…YOU SHOULD NEED TO BREAK.

LLT
MB Squat to Press
time 60s
load light
Tempo controlled
Rest 15s
A combination exercise that enhances full body endurance and/or power in the sagittal 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)

Hand weight can be used in place of medicine ball.

ULT
Cardio Breakdown
time 60s
load light
Tempo controlled
Rest 15s
A coordinative agility drill that enhances starting and stoping movement in the sagittal 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)
LMT
Reverse Paddle
time 60s
load light
Tempo controlled
Rest 15s
A coordinative full body exercise that enhances movement across the body while in in the sagittal 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)

towel can be used in place of medicine ball.

UMT
VFIT4U: Squats with side leg lifts
time 60s
load light
Tempo controlled
Rest 15s
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
VFIT4U ULT Walking Lunges
time 60s
Tempo controlled
Rest 15s
For more challenge weights can be added making it a LLT exercise.
Set Time Tempo Rest
1 60s h:m:s Controlled 15s (h:m:s)
2 60s h:m:s Controlled 15s (h:m:s)
3 60s h:m:s Controlled 15s (h:m:s)
4 60s h:m:s Controlled 15s (h:m:s)
5 60s h:m:s Controlled 15s (h:m:s)