Designed to be used as a compliment to your strength training or as a stand-alone cardio-based fitness program. Black Iron Cardio is organized into 3 days loosely defined as Long, Short, and Medium.
Long days are more steady state and continuous, often with bodyweight movements integrated into it.
Short days are more intense, sprint-based workouts with short bursts and longer rest periods.
Medium days are more traditional intervals that fall in the middle.
3 new workouts each week, 15-40 minutes of training per day.
BW / Machine Interval Workout Every 3:00 x 12 sets (4 rounds) 1) :30s of push-ups into max distance/cals on machine 2) :30s of air squats into max distance/cals on machine 3) :30s of V-ups into max distance/cals on machine *Set a clock for recurring 3:00 intervals with no additional rest. At the start of the interval perform your 30s of the given movement, then hop on your machine for the remaining time. At the start of the next interval begin your second movement, then back to the machine, and repeat. Machine options: Fan Bike Spin Bike Rower Ski Erg Running Stairmaster Elliptical
Rolling Sprints 10 sets: :30s on, 1:30 @ recovery pace During :30s on - perform 10s @ 60%, 10s @ 80%, 10s @ 100% effort Ideal Machine options: Assault Bike Spin Bike Row Ski Treadmill / Running
Interval Work (3:1) 1:30 on, :30s off x 15 sets *Aim to increase pace every 5 sets, starting at a forever pace effort and increasing to a tough challenge for the last 5. 3:1 work to rest efforts should be closer to the long, sustainable pace than it is to something intense. Resist the urge to come out to hot, knowing that you've got a lot of sets to complete. Machine options: Fan Bike Spin Bike Rower Ski Erg Treadmill / outdoor running
NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science
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