The no-cardio cardio routine

E

evolution

2
**Permission given for cross-posting.

I was noticing how nice the sun felt outside today and realized that pretty soon that summer will be approaching (the shirts start coming off here in about 3 months). I also hear so many people cry, "I hate cardio". Well, I have a confession to make, so do I. So, with fitness, strength, and abs in mind I set out to come up with something that doesn't involve me or anyone else treking countless miles doing roadwork or stuck on the treadmill.

So, without further delay, I give you the no-cardio cardio routine.
The breakdown:
Day 1-workout A
Day 2-no-cardio cardio
Day 3-off
Day 4-workout B
Day 5-cardio
Day 6-off
Repeat

And here is our movements and set up.

Workout A:
A)squat or front squat:3-5X3-6
B)bench or push press:3-5X3-6
C)seated or bb row(I prefer Pendlay):3-5X3-6
D1)RDL:4X6
D2)Russian twist:4X10

Workout B:
A)20 rep squat:1 set
B1)inc db press:4X12
B2)chins:4Xnear failure
C1)power curl:4X8
C2)cable crunch:4X10

The no-cardio cardio:
A1)db swings:1X25 each arm
A2)overhead plate lunges:1X30 steps
A3)burpees:1X20
A4)sledghammer swings:1X20

30 second rest interval between movements. 2 minute rest between each full circuit. Work up to six circuits each no-cardio cardio day.

*overhead plate lunges done by holding a weight overhead (can be any kind of weight) and doing fast lunges.

*Tire throws can be substitued for sledghammer swings if youd on't have a sledghammer. You'll pick up a tire from the ground, throw it, run over to it, pick it up and repeat for 20 steps.

Questions, comments, criticisms?
 
Its an interesting concept and I'd be enthusiastic to know the results. However, in my heart of hearts, I rather suspect that cardio is the only true cardio ;)
 
I think it's interesting. I used to do no cardio because I'm such an ectomorph. But I didn't like the fact that I didn't have any cardiovascular endurance. And the health of my heart is too important.

I'm not criticizing what you're doing at all. I do think that there are ways to find cardio that everyone enjoys. I can't bear the thought of doing cardio indoors. YUCK! I do a huge variety of cardio including: running, walking, hiking, kayaking, snowshoeing, tennis, trail running and biking. Simply going for a walk at a good pace is cardio. Most sports are good for the cardio vascular system, like basketball. There are countless activities: swimming, cross country skiing and so on. It's possible to be really creative with cardio.

Sarah
 
evo,

Well done. I believe the concept will work. The no-cardio cardio looks a bit like Don Alessi's Meltdown which kicked my @ss. Perhaps, your no-cardio cardio days may also be substituted with Tabata as an additional alternative.

Just to clarify your term "cardio" based on the prescribed program, if I may. I think you're using "cardio" in terms of maximizing fat loss rather than increasing cardiorespiratory function. Please correct me if I'm wrong in making this assumption. This assumption may also clear up ChrisJG's comments, refering to the later interpretation of "cardio", which I agree with as well.

Again, nice program. Personally, I really like the overhead plate lunges.

I'm looking forward to more programs brotha.

DM
 
Right, DM. Since cardio is typically addressed with working your heart rate up to a certain percentage max for a certain amount of time, we can achieve the same result without actually jogging for say X number of minutes. But my main emphasis with cardio is typically what everyone else wants to achieve by doing cardio-fat loss.

I think tabata intervals are also a great idea, as well as a 30 minute go at The Bear.
 
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