DIY Intense Cardio Exercise.
If you are unable to make it to an I.C.E Group training session due to work or holidays, here are a couple of different time protocols. Do one of these workouts every 2nd or 3rd day: On the non training days, go for 30-40 min easy walk, it’s chill out time and you do not need to flog yourself every day.
Timer Apps
IPhone – Seconds pro interval timer. Android - A HIIT Interval Timer. Once you've set up the Timers, they will be saved and there for you to use again when needed.
Mobs - you can do these daily. Click on the text highlighted in Green to view How To Do.
3 sit and reach toes pointing straight ahead (to notice how the body feels)
Pigeon toed right foot forward sit reach, pigeon toed right foot back (repeat sequence x 3)
3 sit and reach toes pointing straight ahead (any changes? Is the right side feeling different to the left?)
Pigeon toed left foot forward sit reach, pigeon toed left foot back (repeat sequence x 3)
3 sit and reach toes pointing straight ahead (any changes?)
External Rotation right foot forward sit reach, external rotation right foot back (repeat sequence x 3)
3 sit and reach toes pointing straight ahead (any changes?)
External Rotation left foot forward sit reach, external rotation left foot back (repeat sequence x 3)
3 sit and reach toes pointing straight ahead
10 Cobra fire hydrants
3 sit and reach toes pointing straight ahead
10 pigeon pose
3 sit and reach toes pointing straight ahead - what changes do you notice compared to your first 3 sit reaches?
Workout 1
Run/Skip/Swim/Bike – GO HARD for “on” time & walk/easy jog/swim/bike for “off “ time.
You can choose any exercise - burpees, mountain climbers, jump squats, push ups, etc
3 mins easy
60 secs on
50 secs off
50 secs on
40 secs off
40 secs on
30 secs off
30 secs on
20 secs off
20 secs on
10 secs off
10 secs on
120 secs off
60 secs on
50 secs off
50 secs on
40 secs off
40 secs on
30 secs off
30 secs on
20 secs off
20 secs on
10 secs off
10 secs on
120 secs off
60 secs on
50 secs off
50 secs on
40 secs off
40 secs on
30 secs off
30 secs on
20 secs off
20 secs on
10 secs off
10 secs on
5 mins “cool down”
Workout 2:
Tabata 20:10 x 8 rounds. Rest for 1:30 to 2 mins between Tabatas.
Aim for 3-4 tabatas but if you can only manage 3 then that is ok. It means that you have pushed yourself HARD!!!! DO NOT focus on training for a long time, focus on HIGH INTENSITY- make yourself feel incredibly uncomfortable…
GO FLAT OUT…. do not pace yourself, that is NOT the point of this workout. You should not be able to do more reps in the last 20 sec than the first. It should be the other way around.
Choose any exercise.
Beach sprints, Hill sprint. Flat sprints.
Push ups (regular or use a bench to make more manageable)
Burpees
Bench step-ups
Jump squats
Squats
Lunges
Split squats
Jump lunges
Skipping
Mountain climbers
Chin ups
Spiderman crawls.
Single leg hip bridging – alt legs each 20 sec round. (If you choose this exercise, make sure you do it as the last round)
Workout 3:
Climbing down the Ladder
Run/Skip/Swim/Bike – GO HARD & walk/easy jog/swim/bike for recovery
5 min easy to start/warm up…GO FOR IT!!
5,4,3,2,1min (90 sec recoveries)
5 mins easy
