Progressive Cardio 3/3

HIIT
Circuit x 1

This block can be used as progression from part 1 and 2, or on its own. It can be either HISS or HIIT, depends on work:rest ratio & intensity selected.

For HISS keep rest equal or short than work 1:1 – 5:1
For HIIT keep rest longer than work 1:2 – 1:5

NOTE: Add more rest from round 2 onwards to make keep HIIT

LMT
Lateral Shuffle, Rainbow
time 30s
weight_kgs 4-8
Tempo fast
Rest 30s
Set Time Weight Tempo Rest
1 30s h:m:s 4-8 kgs Fast 30s (h:m:s)
LLT
Tilt, OH Lift – Drop
time 30s
weight_kgs 6-10
Tempo fast
Rest 30s
Set Time Weight Tempo Rest
1 30s h:m:s 6-10 kgs Fast 30s (h:m:s)
UMT
Jump, Lateral Quick feet, Back Pedal
time 30s
Tempo fast
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)
LMT
Lateral Lunge, Curl to Press
time 30s
weight_kgs 4-8
Tempo controlled
Rest 30s
Set Time Weight Tempo Rest
1 30s h:m:s 4-8 kgs Controlled 30s (h:m:s)
LMT
Lateral Skater, Uppercut
time 30s
weight_kgs 4-8
Tempo fast
Rest 30s
Set Time Weight Tempo Rest
1 30s h:m:s 4-8 kgs Fast 30s (h:m:s)