Cardio DOCS

Happy Cardio DOCS Wednesday! Another Training Room crowd favorite (for some of us)

It’s going to be a warm one on Wednesday, so start hydrating NOW and get some quality sleep!

Once again, here are a few health reminders!

• Get 7 hours of sleep per night.
• Drink half of your body weight in ounces of water.
• Walk daily.
• Take time to stretch after class.
• Don’t force movement that causes pain.
• Work on your weaknesses.
• Go outside your comfort zone
• Eat real food

Kicking things off with a Training Room classic deck of cards on Wednesday.

Metabolic conditioning (also known as cardio with weights) that is…

Speaking of Metcon, here’s a little workout that we did for Men’s Journal a while back for future reference.

Here’s Thursday’s conditioning session…

• Hearts=Swings/hinge choice or Jumps
• Diamonds=slam, sledge or squat thrust
• Clubs=Squat choice
• Spades=Cardio Choice for time

Some sledgehammer variations…

Cardio Choices…

• bike
• row
• ski
• jump rope
• jumping jacks
• sled push
• run, skip, Pegs

Cardio Choice times:

• Aces-45 seconds
• 10’s-40 seconds
• 8-9’s-35 seconds
• 6-7’s-30 seconds
• 4-5’s-25 seconds
• 2-3’s-20 seconds

Enjoy your Wednesday!