Upper Body Aerobic Power Cardio Circuits For all Fitness Levels

See specific prescription info belowhttps://youtu.be/cYdQGJOebAo . Here's a clip of the battle rope whip. If the rope is attached to the sled it's the same but as a single rope Vs 2 https://youtu.be/ilH6gpeXXuY 

 

3 Min Intervals at 80-88% of Max Heart Rate or 90-100% of Vo2Max Power is the best way to build aerobic power / conditioning. You can use a variety of fullbody patterns, some upper dominant, some lower dominant to create variety and increase blood circulation; in the NASM CPT course this is referred to as the “Peripheral Heart Action” system of resistance / loaded movement training. People are very good at creating lower dominant circuits, but this one is upper dominant. Add squats, lunges, skipping etc to create a mix of lower and upper dominant exercises. Note: many of the Steve Nash locations including Surrey, Langley, Victoria, Morgan Cross & the Down Town Sports Club have turf, ropes and sleds available to all its members. If you require professional assistance or like this style of training, all Nash trainers take a 5 day course that includes my nashFIT1 certification. They learn how to combine functional movements into fullbody, fat burning circuits like this one.

 

Have fun, send me your results and most of all challenge yourself safely and only if you have been cleared for heart rates above 80% of your max.

Rx notes:

·        Approximately 3 min at 80-88% of Max Heart Rate. Use the Karvonen Method http://www.topendsports.com/fitness/karvonen-formula.htm to determine your personal heart rate zones

·        4-6 exercises approximately 30-45 seconds per exercise

o   each can be slightly different lengths of time or could run it as a circuit of exercises changing movements at a predetermined time.

·        2 (beginner) – 4 (advanced) rounds at the end of upper body workout

·        Progress from beginner to intermediate when you can complete # of rounds, all within the allotted 3 min.

·        *Push 10m run back & pull sled for 10, then repeat. Same idea applies for #

 *technique matters. Always maintain postural control and tighten / brace the core when performing resistance exercises.

Beginner	Intermediate	Advanced
1.     200m Row 2.     40 Double Arm Single Rope Whips 3.     10m 1-2 Plate Sled Push 4.     10m 1-2 Sled Rope Pull 5.     10m Plate Dead Leg Bwd & Fwd Crawl (10 fwd, 10 bwd)	1.     250m 2.     50-60 Double Arm Single Rope Whips 3.     10m 2-3 Plate Sled Push 4.     10m 2-3 Sled Rope Pull 5.     15m Plate Dead Leg Bwd & Fwd Crawl (15 fwd, 15 bwd)	1.     300m Row 2.     60-70 Double Arm Single Rope Whips 3.     *20m 3-4 Plate Sled Push 4.     *20m 3-4 Sled Rope Pull 5.     20m Plate Dead Leg Bwd & Fwd Crawl (15 fwd, 15 bwd)

Chad Benson, MSc, CSCS, CPT

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