Cadence Current
Dive into a continuous current of cardio with this intermediate bodyweight EMOM workout. Designed to challenge your stamina and improve your cardiovascular fitness, each minute brings a new rhythmic movement to keep your heart rate elevated. Push through each round, matching the cadence to your breath.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll quadriceps, hamstrings, and glutes for 30 seconds each. Use a lacrosse ball for targeted release on the calves and hip flexors for 30 seconds each.
🔥 Activation
{{exercise:bird-dog:Bird Dog}}
{{exercise:glute-bridge:Glute Bridge}}
{{exercise:1471:inchworm}}
💪 Main Workout (EMOM 25')
{{exercise:jumping-jacks:Jumping Jacks}}, 20 seconds rest)
{{exercise:high-knees-cardio:High Knees}}, 20 seconds rest)
{{exercise:1160:burpee}}, 20 seconds rest)
{{exercise:0630:mountain climber}}, 20 seconds rest)
{{exercise:3360:bear crawl}}, 20 seconds rest)
⚡ Finisher (For Time)
{{exercise:3638:push to run}}
🧘 Cool Down
{{exercise:cat-cow-stretch:Cat-Cow Stretch}}
{{exercise:1511:hamstring stretch}}
{{exercise:1407:calf push stretch with hands against wall}} (30 seconds per leg)
{{exercise:1604:world greatest stretch}}
Instructions
Each exercise in the main workout is performed for 40 seconds, followed by 20 seconds of rest. Move immediately to the next exercise at the top of the next minute. Complete 5 rounds for a total of 25 minutes. For the finisher, complete all 100 reps of the push to run as quickly as possible with good form. Focus on smooth transitions and maintaining effort throughout the entire workout.
Tips
Maintain a steady, controlled pace during each EMOM minute. Don't start too fast; aim for consistency.
Focus on your breathing. Inhale through your nose and exhale through your mouth to regulate your heart rate.
Listen to your body. If you need to scale an exercise, opt for a slightly slower pace or fewer repetitions to maintain good form.