cardiolevels


Men


GYM
  • LEVEL 1
      100 - Step Ups
         On step facing mirror.
      5 - Four Corner Drills
         Side shuffle, Sprint, 
         Side Shuffle, Back pedal
      10 - Blue Blurs
Full length of the court.
Blue padding on wall - wall

10 minutes       
  1. Blake
  2. Rich
  3. Luis
  4. Jason
  5. Drew
  6. Marc
  7. Cory
  8. Isaac
  9. Tom
  10. Tim

  • LEVEL 2
      7 Side Shuffle/Karaoke
        Full length of the court.
        Blue padding on wall - wall
      14 - Blue Blurs
        Full length of the court.
        Blue padding on wall - wall

3 min          2 min   
Drew           Blake
Rich
Tom

  • LEVEL 3
      7 - Back Pedals
         Full length of the court.
      7 - Kbell Swings (10)
         10 Swings with 8kg kbell.
      14 - Blue Ball Blurs
Full length of the court.
Blue padding on wall - wall

5 minutes       
Rich
Drew
Luis

  • LEVEL 4
    Perform the following down and back 5x

     Hurdles
         One step between steps.
     Side Shuffle
         Side zig zag between steps.
     Back Pedal
Forward and back zig zag.
Sprint
Sprint around steps.
Throwdowns - 2
14kg ball on step

  1. Blake - 4:11
  2. Drew - 4:51






MAT
  • LEVEL 1
      perform 2x:
    
      10-Jumping Jacks
      10 Reverse Lunges
      10 ButtKicks
      10 Pushups
      10 Crunches
      30 Throwdowns (16lb)

5 minutes         3 minutes   
Greg N              Blake
Jainik                Tom
                        Drew
                        Rich



LOFT
  • LEVEL 1
      100 - Step Ups
         5 steps high step.
      100 - Jumping Jacks
         100 Jumping jacks
      5 - Kbell Stairs
2 8kg kbells in hands
Down and up stairs = 1

10 min              5 min
DME                  Blake
Drew.           
Isaac
Jason

  • LEVEL 2
      100 - Throwdowns
         16lb ball
      100 - Jumping Jacks
         4 dots = 1
      50 - Curls
              100 - Step ups
 

10 minutes       5min
Drew.               Rich

  • LEVEL 3
      100 - Throwdowns
         16kg ball
      10 - Plate Rope Pulls
         45lb plate
      10 - Kbell Stairs
2 8kg kbells in hands
Down and up stairs = 1

10 minutes       
  1. Drew


Treadmill

L3 
1.25 miles in 10 min

Drew
Greg N

Speed - 10mph

L1- 1/10th mile
Rich
Cory
Drew

L2- 1/4th mile
Blake
Marc
Drew
Rich

L3- 1/2th
Jason

L4- 3/4th

L5 - 1 mile

BOXING
  • LEVEL 1
      20 x 5 Cross

No Break    
  1. Drew
  2. Luis
  3. Blake
  4. Mark
  5. Greg
  6. Jason
Women


GYM
  • LEVEL 1
   
100 - Step Ups
         On step facing mirror.
      5 - Four Corner Drills
         Side shuffle, Sprint, 
         Side Shuffle, Back pedal
      10 - Blue Blurs
Full length of the court.


10 minutes 
  1. Jamie
  2. Mariale
  3. Jenn
  4. Andrea
  5. Christi
  6. Lindsay F
  7. Diane
  8. Hernsy


  • LEVEL 2
      7 Side Shuffle/Karaoke
        Full length of the court.
        Blue padding on wall - wall
      14 - Blue Blurs
        Full length of the court.
        Blue padding on wall - wall

3 min          2 min   
Diane



  • LEVEL 3
      7 - Back Pedals
         Full length of the court.
      7 - Kbell Swings (10)
         10 Swings with 8kg kbell.
      14 - Blue Ball Blurs
Full length of the court.
Blue padding on wall - wall

5 minutes       




  • LEVEL 4
    Perform the following down and back 5x

     Hurdles
         One step between steps.
     Side Shuffle
         Side zig zag between steps.
     Back Pedal
Forward and back zig zag.
Sprint
Sprint around steps.
Throwdowns - 2
14kg ball on step

  1. Cass - 4:37
  2. Kerri - 4:52
  3. Jamie - 5:33
  4. Marian - 5:58
  5. Lindsay - 6:43
  6. Eleni - 6:46
  7. Robin - 7:14
  8. Mariana - 7:46
  9. Andrea - 9:06







30 Second Blur
  1. Andrea - 8


Kettlebell Pull 6kg
  1. Andrea - 8.1 sec



Plank to Pushup
Feet on Bosu Curve

            40 Reps
  1. Lindsay T - 1:18
  2. Diane - 1:21
  3. Sarah - 1:45
  4. Lindsay F - 1:48
  5. Andrea - 2:27







MAT
  • LEVEL 1
      perform 2x:
    
      10-Jumping Jacks
      10 Jumping Lunges
      10 ButtKicks
      10 Pushups
      10 Crunches
      30 Throwdowns (8lb)

5 minutes         3 minutes   
Robin.              Diane
Kerri
Mariana


LOFT
  • LEVEL 1
      100 - Step Ups
         5 steps high step.
      100 - Jumping Jacks
         100 Jumping jacks
      5 - Kbell Stairs
2 8kg kbells in hands
Down and up stairs = 1

10 min      5 min
Hernsy



  • LEVEL 2
      100 - Throwdowns
         16lb ball
      100 - 4 Dot Drills
         4 dots = 1
      50 - Kbell Upright Rows
12kg kbell

10 minutes       


  • LEVEL 3
      100 - Throwdowns
         16kg ball
      10 - Plate Rope Pulls
         45lb plate
      10 - Kbell Stairs
2 8kg kbells in hands
Down and up stairs = 1

10 minutes       

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