Posts Tagged ‘#cardiowithoutrunning’

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

alternating kettlebell swings x 30 reps

Inch worms x 50 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 30 reps

Adex mace 10-to-2 x 20 reps

Since we’ve lived  in a beach town for many years and the  the beach was only a few miles away over a very scenic causeway, we ran often and it was exhilarating.

I used to  run a lot at Ft. Bragg when I served in the Airborne, also. Different scenario, but still good.

While I am not opposed to running even now, however, after a partially torn Achilles tendon, I replaced running with other forms of exercise for cardio, as the title above says.

There are many ways to do cardio without running, but my favorites are sled pulls and macefit training.

When I post to social media I use the tag #cardiowithoutrunning as you might expect.

What I looked for was a way to not pound my knee joints and not take all day to get the job done.
Here’s a few exercises we use at the Cave.
Learn more about this type of training on my other website

general warm up (10 minutes)

clock push ups x twice around the clock

tin mans x 100 feet

side shuffles x 200 feet

double Adex club front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (3 rounds)

Iron Boot squat/knee raises x 20 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America