Even Forrest got bored of doing cardio!
Yes, the dreaded cardio, it can be as boring as watching a cow eat grass, regurgitate it back up and start chewing it again. Some people just love cardio and I totally get it because prior to my bodybuilding career I did a lot of 5k and 10k racing and got a sense of accomplishment after each race, along with that dopamine dump runners high.
Unfortunately, as many can attest, as I did, running or cardio got so boring for me that I just started to hate it. Never mind the knee and nagging feet injuries I was getting, that eventually moved into my lower back creating poor flexibility and missing more workouts. Thus, I was on the search for new and inventive ways of getting my cardio, while minimizing injuries, boredom and improving my all-round fitness levels. Additionally, by training this style of conditioning, I am now able to go run 5k and not destroy my body because it is being strengthened and conditioned in our hybrid cardio approach.
Here are 3 ways I couple Cardio with Function:
1. Cardio Progressive + Equipment This is a combination using your cardio machine and equipment. *Watch the Video for this workout demonstration. *20min workout just on the Cardio machine alone.
Target the higher rep sets. As you fatigue, there is a 2 rep buffer to fall back on. If you have too much weight on the bar and drop below this 2 rep buffer, you need to go lighter. 5 Total Sets Treadmill Incline Hike 5min progressive on the minute **(notice this says “Hike” not run. Do not hold the hand rails, simulate a hike with the incline and power walking) Speeds: start at an easy walking speed and increase speed each 60sec (Example: level 3.8 x 60sec, 3.9, 40,4.1,4.2 all on the minute) Incline: start at a decent incline and increase incline each 60sec (Example: incline 6 x 60sec, 7,8,9,10 all on the minute) *Each time you turn up the speed you turn up the incline, do this for 5min Jump off treadmill 15-20 BB Floor Pin Close Grip Press OR 20 Db Floor Neutral Grip Press @ 2010 tempo 8-10 Jumping Pull-ups @ 2sec controlled lower No Rest, get back on Treadmill and start set 2
**In the above you are getting your cardiovascular work done in a controlled low impact fashion, while targeting multiple muscle groups to increase functionality.
Weights to be chosen? This will be individual and based on experience. They should not have you smashed at the end of the workout. They should have keeping your heart rate up, challenging you and yet keeping you in a zone to get the cardiovascular job done. Remember, some of you will have to strength train the following day, so keep things in check.
2. Count up: This looks and feels pretty easy at the start and that is what we want, a gradual start into a spicy finish. 2,4,6,8,10,12,14,16,18,20 Calorie, Rep sets Calories burned via your cardio of choice: Rower Kettlebell Swings Db or BB Push Press *Before starting choose a 10 rep moderate weight Box Jump ON & Over *Count each jump ON as your full rep count Remember, with this type of workout you goal is to not come out “guns a blazing fast, then bonk”. Your goal is to keep a solid steady Flow aerobic pace, with a little digging on the Push Press at the end of the workout.
3. Wave Count: For this workout you are to count your calories & reps performed in the Wave Count Seconds prescribed. The reps look like a Wave coming at you: 20,15,10, 20,15,10, 20,15,10 Wave 1 Round one is 20sec of work for all exercises, then rest the total work time = 60sec Round two is 15sec of work for all exercises, then rest the total work time = 45sec Round three is 10sec of work for all exercises, then rest the total work time = 30sec Start the Second Wave 2-3 rounds of 20,15,10
Choose your cardio of choice:
Air Bike and count calories
Australian Incline Back Rows @ 2010 tempo
Hip Smasher (aka an MMA sprawl)
Db or Plate Abdominal Fist Twists *no tap on the floor @ 1010 tempo
rest the total round time.
Remember to no come out hot and start overreaching. The goal here is to target multiple muscle groups with a focused intent on the aerobic system so find your pace and try to maintain a heart rate that is working for you. What is great about this workout, tracking your reps and calories. The next time you do this workout you will have reps and calories guiding you to increase intensity, using progression to battle adaption. Battling adaption, is feeling and seeing your body start to improve as the calories and reps increase, while your heart rate stays to the same! Your body will always want to improve and adapt to a stimulus. Your body does not want you to work that hard, it wants to become efficient at work, thus you must challenge what you did previously. This is how your body grows and becomes more fit to help you attain your work load without taxing your body to hard all the time. Thus, changing your workouts and efforts must happen over a period of time to battle adaption. If you like these workouts, go check out these programs: - Our Favorite Cardio Programs - Home Workout Program All on the Sculpted by Brandt website. Now time to get to work.
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