Stationary cardio intervals at The Training Room on Wednesday.

After Tuesday’s strength centic day, it’s time to change gears and crank things up on Wednesday with some cardio intervals.

This one will be done with 20/10 intervals for 8 rounds at each station.

We will have 6 total stations set up with each one being 4 minutes long.

The idea here is to perform each 20 second interval as hard as you can and try to maintain the same amount of reps, calories or meters with each interval until the last one.

There will be a 1 minute rest between each 4 minute set.

Here are your cardio interval stations…

  1. Jump pulls or rows (low impact)
  2. Bike
  3. Squat thrusts or slam ball
  4. Rower
  5. Mountain climbers or Bulgarian Bag
  6. Ski erg 

Check out this technique video on the rower from Concept 2.

Speaking of rowing…

Stay tuned for live registration for our Ergathlon event coming up on February 18 at Current Rehab and Recovery in Belmar.

The event will consist of 10 minutes of work on each erg with a 2 minute rest between each.

1, 2 or 3 person teams will…

  • Ski
  • Bike
  • Row

We will add total meters up to get the top competetors.

Have a great Wednesday!