Note: Be sure to perform these workouts on non-consecutive days, and on different days than your metabolic strength training. Workout A 30-second – “Sprints” Level 1: Sprint for 30 seconds then recover for 90 seconds. Perform up to 10 rounds. Level 2: Sprint for 30 seconds then recover for 60 seconds. Perform up to 13 rounds. 3: Sprint for 30 seconds then recover for 30 seconds. Perform up to 20 rounds. Workout B 1-minute – “Sprints” Level 1: Sprint for 1 minute then recover for 3 minutes. Perform up to 5 rounds. Level 2: Sprint for 1 minute then recover for 2 minutes. Perform up to 7 rounds. Level 3: Sprint for 1 minute then recover for 1 minutes. Perform up to 10 rounds. To properly perform these intervals you will need to adequately warm up. You should foam roll your lower extremities, perform a flexibility routine and then perform a 5 minute warm up using the method that you are going to perform your intervals. At the end of each interval work out you will cool down for 5 minutes and repeat your flexibility routine. The work period on these intervals is supposed to be performed at maximal effort. You should barely be able to finish the required time. During the rest periods you will decrease your effort. On a scale of 1 to 10, with 10 being the hardest you have ever worked, you will work around a 3 or 4 for your rest periods. To maximize your efforts and help track the interval time I strongly recommend you use an interval training timer such as the App found in the iTunes store. iWorkoutMuse Pro Cardio-Core Conditioning Workout at Cida Fitness For the Spring Break Challenge, I’ve specifically chosen an intense cardio-core routine that has become an annual a routine our members have come to to love.” The workout is “favorite” – “hate extremely intense and highly effective. Based on a basketball-conditioning program, and to go along with the March Madness theme, the Hoops March Madness Program is pretty awesome…
Note: Be sure to perform these workouts on non-consecutive days, and on different days than your metabolic strength training. Workout A – 30-second “Sprints” Level 1: Sprint for 30 seconds then recover for 90 seconds. Perform up to 10 rounds. Level 2: Sprint for 30 seconds then recover for 60 seconds. Perform up to 13 rounds. 3: Sprint for 30 seconds then recover for 30 seconds. Perform up to 20 rounds. Workout B – 1-minute “Sprints” Level 1: Sprint for 1 minute then recover for 3 minutes. Perform up to 5 rounds. Level 2: Sprint for 1 minute then recover for 2 minutes. Perform up to 7 rounds. Level 3: Sprint for 1 minute then recover for 1 minutes. Perform up to 10 rounds. To properly perform these intervals you will need to adequately warm up. You should foam roll your lower extremities, perform a flexibility routine and then perform a 5 minute warm up using the method that you are going to perform your intervals. At the end of each interval work out you will cool down for 5 minutes and repeat your flexibility routine. The work period on these intervals is supposed to be performed at maximal effort. You should barely be able to finish the required time. During the rest periods you will decrease your effort. On a scale of 1 to 10, with 10 being the hardest you have ever worked, you will work around a 3 or 4 for your rest periods. To maximize your efforts and help track the interval time I strongly recommend you use an interval training timer such as the iWorkoutMuse Pro App found in the iTunes store. Cardio-Core Conditioning Workout at Cida Fitness For the Spring Break Challenge, I’ve specifically chosen an intense cardio-core routine that has become an annual “favorite” – a routine our members have come to “hate to love.” The workout is extremely intense and highly effective. Based on a basketball-conditioning program, and to go along with the March Madness theme, the Hoops March Madness Program is pretty awesome…
Cida-Fitness-28-Day-Spring-Break-Manual.docx