Dynamic Warm Up for Cardio Days
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Metabolic
Warm-Up Blocks
Dynamic Warm Up - Kib Cardio Days (Week 3&4)
Circuit x 1
Upward Downward Dog
Set time Tempo Rest
1 40s controlled 20s
World’s Greatest Stretch
Set time Tempo Rest
1 40s controlled 20s
Step Posterior with Overhead Reach
Set time Tempo Rest
1 40s controlled 20s
DB Toe Sweeps
Set time Tempo Rest
1 40s controlled 20s
Reverse Lunge w/ OH Reach
Set time Tempo Rest
1 40s controlled 20s
Drop Squats
Set time Tempo Rest
1 40s controlled 20s
Rotating Leg Swings
Set time Tempo Rest
1 40s controlled 20s
Side Squat with Arm Pull
Set time Tempo Rest
1 40s controlled 20
Workout Blocks
Working Block
Horizontal
[empty activity]
Set reps
1 10
Cool Down Blocks
Cool Down Block
Horizontal
[empty activity]
Set reps
1 10

Dynamic Warm Up for Cardio Days

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

See description below...

Warm-Up Blocks

Dynamic Warm Up - Kib Cardio Days (Week 3&4)
Circuit x 1

This dynamic warm up will increase systemic circulation, improve tissue fluid dynamics, elevate your heart rate, activate full body muscle synergies and increase neural sensitivity. Perform this warm up before any cardio sessions during the week. Perform each movement for 40 seconds, then rest for 20 seconds before moving onto the next movement. Repeat the circuit 1-2x.

LAR ULT
Upward Downward Dog
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
UMT
World’s Greatest Stretch
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
LAR ULT
Step Posterior with Overhead Reach
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
LLT
DB Toe Sweeps
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)

***do not use any weights - just reach with your hands

ULT
Reverse Lunge w/ OH Reach
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)

Alternate legs for 40s

ULT
Drop Squats
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
UMT
Rotating Leg Swings
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
LAR UMT
Side Squat with Arm Pull
time 40s
Tempo controlled
Rest 20
Set Time Tempo Rest
1 40s h:m:s Controlled 20 (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Dynamic Warm Up for Cardio Days
See description below...
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Dynamic Warm Up for Cardio Days
See description below...
Set Reps
1 10