Run or Swim Mixed with Calisthenics
Mixing calisthenics or weights with fast cardio events is a great way to work the entire body and push your cardio fitness at the same time. If you are ever pressed for time and need a quick but effective combination of both cardio and resistance training, here are two options (scroll down if you do not have a pool).
Repeat 10 times
50 -100m freestyle fast / hard
50m CSS or breast stroke at goal pace (for 500m tests)
Flutterkicks 20 or Plank pose 1 min
And / or if you just want an easy day to focus on the full range of motion movement / mobility / stretching try treading water / no hands 15 minutes - all kicks practiced (scissor, flutterkick, breast, egg beater)
Dynamic stretches in chest deep water 10 minutes
If you do not have a pool and want to get better at running or loadbearing (rucking) movements, try mixing in the following cardio / PT circuit:
Run / Ruck PT:
Repeat 10 times
Run or ruck 2-3 min fast
Situps 20 or Flutterkicks 20
Plank pose 1 min
You can also add in squats, lunges, box jumps, or weights to these cardio events or other non-impact aerobic activities like rowing, biking, elliptical using the Tabata Interval programming (20 second fast / 10 seconds easy) for specific times per set.
You can arrange these in any order, but give yourself a day in between before performing the same workout a second time during the week. You can also do upper body one day and the lower body version of the same type of workout circuit the next, if you want to go back to back days with this system.
|Workouts General Fitness Swimming Running and Cardio Stew Smith|