2 Degrees

It's literally 2 degrees! While I admire Rocky Balboa training in extreme cold to beat an enormous Russian (most people tower over the "Italian Stallion)...most would prefer an indoor workout on a day like today. Since the last post was about cardiovascular training, I decided posting an indoor cardio workout was in order. Now I've never been a huge fan of cardio machines. They are monotonous, boring, and one-dimensional. They are used in the following workout, but for shorter bouts. I alternate the machines with an integrated, multi-planar circuit.

The goal of the workout is to stay between 65-80% of max heart rate. In other words, steady state...keep at a comfortable, but challenging pace...keep your body moving basically. Total workout time should be around 50 minutes before cooldown.

Here's the layout:

1) Stepmill - 15 minutes (Be at your target heart by minute 5)

2) Integrated Circuit - 1 minute per exercise x 2 rounds (15 seconds transitional time between exercises)

- Squat Row @ 40-50% Max 1RM
- MB Slams @ 6-12#
- Sandbag Clean to alternating lunge @ 20-40# (do 1 clean and load bag onto your shoulder, do 1 lunge/leg, drop the bag and repeat. Alternate sides when you load the bag)
- Lateral Box Step ups 18-24" box

3) Indoor Cycle - 15 minutes

4) Repeat Integrated Circuit

5) Cooldown 5-10 minutes