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  • Day 2.14 (Cardio)

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    Alfredo Becker
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    The document provides the details of a cardio training session from "The Shredded Academy" body transformation program. It includes a stretching and warm up section with exercises like toe touches and pigeon stretches. The main workout consists of endurance "suicides" where the athlete runs increasing distances and back continuously without rest. Times are recorded and improvements must be made. Following is a circuit with shuttle runs and burpees repeated three times with short rest periods. The intense session is categorized as expert level difficulty.

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    The document provides the details of a cardio training session from "The Shredded Academy" body transformation program. It includes a stretching and warm up section with exercises like toe touches and pigeon stretches. The main workout consists of endurance "suicides" where the athlete runs increasing distances and back continuously without rest. Times are recorded and improvements must be made. Following is a circuit with shuttle runs and burpees repeated three times with short rest periods. The intense session is categorized as expert level difficulty.

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    © All Rights Reserved
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    18 views1 page

    Day 2.14 (Cardio)

    Uploaded by

    Alfredo Becker
    The document provides the details of a cardio training session from "The Shredded Academy" body transformation program. It includes a stretching and warm up section with exercises like toe touches and pigeon stretches. The main workout consists of endurance "suicides" where the athlete runs increasing distances and back continuously without rest. Times are recorded and improvements must be made. Following is a circuit with shuttle runs and burpees repeated three times with short rest periods. The intense session is categorized as expert level difficulty.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Body Alchemy

    The Shredded Academy


    Day 14

    Training: Cardio

    Difficulty: Expert

    STRETCH

    Jog
    (5 minutes non stop)

    Toe Touch
    (30 seconds)

    Split Stretch
    (30 seconds)

    Pigeon Stretch
    (30 seconds)

    Quad Stretch
    (30 seconds)

    WARM UP

    Inch Worms
    (5 reps)

    Slow Squat to Squat Jumps


    (5 reps x 5 reps)

    Side to Side Squats


    (10 reps)

    WORKOUT (ENDURANCE SUICIDES)


    Measure out 10 meters, 20, 30, 40 and 50 meters. A “suicide” means you are
    going to run to 10 meters, change direction and run back to start, then go to 20
    meters then back to start, 30, 40, 50, then done. Try to pace yourself so you
    don’t die too early. Try not to take a break until you’re finished the full suicide.

    Suicide
    (Rest 60 seconds)

    Record your time.

    Suicide
    (FASTER time)

    If your time is not faster - you have to do a 3rd suicide (untimed)

    CIRCUIT
    Measure out about 15 meters/paces. You will be sprinting, touching your mark,
    changing direction, and sprinting back and changing direction again, etc.

    Shuttle Runs
    (6 reps)

    Burpees
    (6 reps)

    Shuttles Runs
    (6 reps)

    Burpees
    (6 reps)

    (Rest 30 seconds)
    Repeat x3

    COMPLETE

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