CARDIO ROUNDS #1
Category: H.I.T.
This workout includes the medball suicide drill which runs as follows: Pick up a medicine ball at the first cone and run to the farthest cone with the ball held directly above your head. Focus on driving power from the inside out by bracing core muscles and focusing on hip extension – “push hips forward”, “shoulders behind ears”. Turn around, return to the first cone, stopping to do a 1-rep medball burpee variation at each cone on the way back.
Each round will take about 5 to 6 minutes. Scale the number of reps and the distance of the run depending on individual fitness levels as suggested so that everyone gets to finish at the same time.
PTI Tip: Start groups of 2 or 3 people at each exercise to save on the amount of medballs and jump ropes required.
5 rounds – approximately 30mins
Perform the exercises in order:
Power Jacks
Similar to a star jump. As you bring your hands and feet together, leave feet about shoulder width apart, squat down and touch the outside of the ankles.
Jump up with legs abducted and hands above head.
