This short circuit incorporates cardio exercises in all 4 mechanical quadrants. Maintain a moderate pace with all exercises for a SISS metabolic effect. Turn this into a High Intensity routine by moving as fast as possible with minimal rest.
4Q Cardio Circuit 1
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Giant Set
x 3
Workout Blocks
4Q Cardio Circuit 1
Giant Set
x 3
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.
LLT
MB Squat to Press
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
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) |
ULT
Cardio Breakdown
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
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) |
LMT
Reverse Paddle
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
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) |