CURRENT ARTICLE: The No-Cardio Cardio Routine


The No-Cardio Cardio Routine

**permission given for cross-posting.

i was noticing how nice the sun felt outside today and realized that pretty soon that summer will be approaching (the shirts start coming off here in about 3 months). i also hear so many people cry, "i hate cardio". well, i have a confession to make, so do i. so, with fitness, strength, and abs in mind i set out to come up with something that doesn't involve me or anyone else treking countless miles doing roadwork or stuck on the treadmill.

so, without further delay, i give you the no-cardio cardio routine.


the breakdown:
day 1-workout a
day 2-no-cardio cardio
day 3-off
day 4-workout b
day 5-cardio
day 6-off
repeat

and here is our movements and set up.

workout a:
a)squat or front squat:3-5x3-6
b)bench or push press:3-5x3-6
c)seated or bb row(i prefer pendlay):3-5x3-6
d1)rdl:4x6
d2)russian twist:4x10

workout b:
a)20 rep squat:1 set
b1)inc db press:4x12
b2)chins:4xnear failure
c1)power curl:4x8
c2)cable crunch:4x10

the no-cardio cardio:
a1)db swings:1x25 each arm
a2)overhead plate lunges:1x30 steps
a3)burpees:1x20
a4)sledghammer swings:1x20

30 second rest interval between movements. 2 minute rest between each full circuit. work up to six circuits each no-cardio cardio day.

*overhead plate lunges done by holding a weight overhead (can be any kind of weight) and doing fast lunges.

*tire throws can be substitued for sledghammer swings if youd on't have a sledghammer. you'll pick up a tire from the ground, throw it, run over to it, pick it up and repeat for 20 steps.

questions, comments, criticisms?



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