Cardio Flow

Main Workout

🧽 Soft Tissue Preparation 5'

• assisted prone hamstring

Foam roll quadriceps (45 seconds per leg)

Foam roll calves (45 seconds per leg)

Foam roll IT band (30 seconds per leg)

Lacrosse ball foot massage (30 seconds per foot)

🔥 Activation 3'

• march sit (wall)– 60 seconds

• shoulder grip pull-up – 30 seconds

• Jumping Jacks

💪 Main Workout 8'

• {{exercise:0689:seated leg raise}}: 20 sec work / 10 sec rest x 4 = 2 minutes

• Tabata 1: {{exercise:high-knees:High Knees}}

• Tabata 2: {{exercise:3221:half knee bends (male)}}

• Tabata 3: {{exercise:jumping-jacks:Jumping Jacks}}

• Tabata 4: {{exercise:2142:ski ergometer}}

Rest 30 seconds between each Tabata block.

⚡ Finisher

• 20 {{exercise:high-knees:High Knees}}

• 15 {{exercise:0514:jump squat}}

• 10 {{exercise:0662:push-up}}

Complete 3 rounds:

🧘 Cool Down 3'

• lying (side) quads stretch – 30 seconds each leg

Slow Walking – 60 seconds

Instructions

Set a Tabata timer: 20 seconds work, 10 seconds rest. Perform 4 rounds of each exercise before moving to the next. Take 30 seconds rest between Tabata blocks. Work at a pace you can sustain – this is about consistency. Cool down properly to help your heart rate recover.

Tips

Keep your movements controlled, not frantic.

Land softly to protect your knees.

Modify by reducing jump height or stepping instead.

Breathe rhythmically – do not hold your breath.

Hydrate before and after, not during intense intervals.