This cardio workout is a challenging mix of HIIT and cardio! Visit our blog page as we release a new workout every week!

Workout Space: 4th Floor

Equipment Needed: Rower, Bosu ball, Machines, TRX, and Wild Ropes

Workout:

1. Rowing – 500 m

2. Sleds (Push/Pull) – 1 min.

3. Alternating Rope Waves – 1 min.

4. TRX Band Jump Squats – 1 x 20 reps

5. Burpees + Push-Ups – 1 x 15 reps

6. Rope Waves – 2 x 1 min. (30-second break in between)

7. Rowing – 500m

8. Run on Indoor Track for 2-4 laps OR Run on Treadmill for 7-9 min. OR Bike 10 min.

9. Bosu Squats – 2 x 1 min.

10. Bosu Ball Exercises – 1 x 15 reps for each exercise

11. Rowing – 500m

12. Run on Indoor Track for 3 laps OR Walk/Run/Jog on Treadmill for 10 min.

Recovery:

1. Quads Foam Roller – 1 min. each leg

2. Leg Foam Roller – 1 min. each leg

3. Child’s Pose Shoulders Recovery – 1 min. each side

4. Pigeon Stretch – 1 min. each leg

5. Hamstring Stretch with the Band