Progressive Cardio 2/3

HIIT
Circuit x 2

This block can be used as progression from part 1, 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
Rotational Squat, 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)
2 30s h:m:s 4-8 kgs Fast 30s (h:m:s)
LLT
Plyo Lunge, Cylinder Drops
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)
2 30s h:m:s 4-8 kgs Fast 30s (h:m:s)
UMT
Hurdles-Lateral Quick Feet
time 30s
Tempo fast
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)
2 30s h:m:s Fast 30s (h:m:s)
LLT
Fast Posterior Lunge, Curl to Press
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)
2 30s h:m:s 4-8 kgs Fast 30s (h:m:s)
LMT
Quick Feet to Transverse Skater, SS Shift
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)
2 30s h:m:s 4-8 kgs Fast 30s (h:m:s)