Cardio Day (BW Pyramid Baseline)

Trainer Insight

10min warmup

Block 1: 15 mins

This bodyweight pyramid is a baseline. The goal is to finish it as quickly as you can or get as far as you can in 15 mins. Follow the rep scheme and the exercises given in order. Track your score.

Block 2: 10 mins

Complete a 2 min EMOM for 5 rounds. In the 2:00, you will run as far as you can for 1:30 and then rest then rest the remaining :30. Try to maintain your distance each time.

Block 3: 15 mins

Complete the 800m row buy in. When done, complete 4 rounds of the two exercises given. Finish with the 400m row buy out.

Workout Links

Warmup — “The Stretch”Warmup — Foam Roll Calves Warmup — Foam Roll Glutes Warmup — Foam Roll Hamstring Warmup — Foam Roll Quad Bodyweight Squat Push Up Sit Up Tuck Up Belly Burpee Single Arm Dumbbell Devil Press

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