Killer Cardio

If you are looking for a killer cardio workout that breaks from the norm, try this. It only requires a medicine ball and somewhere to hang from.

20 minute Interval Run

90 seconds at 6 mph or 70% of max effort
30 seconds at 9-10 mph or about 90% max effort

Repeat intervals for 20 minutes.

2-3 minute recovery.

30 Minutes Bodyweight Training

Instructions for workout: Perform each exercise for one minute and move directly into the next exercise. Perform one complete round of all 15 exercises and then take a 2-3 minute recovery by performing stretches.

Perform second round in reverse. Mirror the set by working from the last exercise to the first. Again all 15 exercises performed without rest. 2-3 minute recovery stretch follows last set.

Exercises:

Jumping Jacks
Mountain Climbers
Seal Jumps
Squat Thrusts
Pushups
Flings
Squat Jumps
Medicine Ball Vertical Slams
Mini Hops
Medicine Ball Twist
High Knees (Or March in place)
Chinup Hold
Ice Skaters
Swimmers
MB Chest Pass

Recovery 1: Biceps Stretch, Lat Stretch, Shoulder/Pec Stretch, Low Back Stretch
Recovery 2: Quad Stretch, Upper Back Stretch, Triceps Stretch, Hamstring Stretch,

Post any questions and get to work.