Cadence Current CAR-E

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll quadriceps, hamstrings, glutes, and calves for 60 seconds each side.

🔥 Activation

• {{exercise:0276:dead bug}} 10 reps per side)

• {{exercise:3147:pelvic tilt}} 10 reps)

💪 Main Workout (CIRCUIT 30')

• 3 x 12 reps {{exercise:2141:walk elliptical cross trainer}}

• 30 sec {{exercise:0798:stationary bike walk}}

• 3 x 12 reps {{exercise:2331:cycle cross trainer}}

• 3 x 12 reps {{exercise:3666:walking on incline treadmill}}

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Work at a strong sustainable pace and rest only as needed.

• 40 seconds {{exercise:0685:run}}

• 30 seconds {{exercise:high-knees:High Knees}}

• 10 reps {{exercise:0514:jump squat}}

• 40 seconds {{exercise:jumping-jacks:Jumping Jacks}}

🧘 Cool Down

• {{exercise:1708:assisted lying calves stretch}} — 30 sec hold

• {{exercise:1511:hamstring stretch}} — 30 sec hold

• {{exercise:1713:assisted prone lying quads stretch}} — 30 sec hold

Instructions

Perform this workout as a circuit, moving from one exercise to the next with minimal rest between movements. Focus on maintaining a steady, comfortable pace throughout the cardio exercises. For the activation and cool-down sections, prioritize controlled movements and proper form.

Tips

Listen to your body: It's okay to slow down or take brief rests if you feel overwhelmed. The goal is consistent movement, not speed.

Maintain good posture: Keep your back straight and core engaged during all exercises, especially on the cardio machines.

Hydrate: Drink plenty of water before, during, and after your workout to stay energized and aid recovery.