DAY 2 CARDIO

 

I know what you're thinking: why should I do cardio when I'm trying to build mass? It might seem confusing and it may go against the usual grain, but for C.K. Training, cardio is important.

 

 

Cardio enhances cardiovascular capacity in order to help you recover between sets, it improves your overall blood flow, it helps remove lactate more efficiently and it can help prevent excess calories from being

stored as fat.

 

Come into your cardio sessions ready to do work! Don't worry, I'm not asking you to run for miles and miles; I'm asking you do 20 minutes of high-intensity training.

 

You have four choices for cardio workouts, but don't just focus on one type of cardio. Make sure you are doing a different option each day.

 

Schedule. Track. Succeed.

 

Cardio Day Options

OPTION 1 ///Cross Training/Plyometrics

 

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between circuits.

 

STATIONS

Kettlebell Swings

Tire Flip

Bear Crawl Sled Drags 

Bear Crawls

Punching Bag

Squat Thrusts

Burpees

Dumbbell Lunges

Staggered Lunges

Skipping

Clean and Jerk 

Box Jump

Platform Jump

 

OPTION 2 /// Elliptical

Do 3 minutes on level 9 and then 1 minute on level 16. Push as hard as possible on level 16. Repeat intervals for total of 20 minutes.

 

OPTION 3 /// Treadmill

Power walk for 3 minutes and then jog for 1 minute. Repeat for a total of 20 minutes.

 

OPTION 4 /// Swimming

Freestyle Stroke

Do 1 minute of slow freestyle.

If necessary, rest for 30-60 seconds after each minute of freestyle. Complete for a total of 20 minutes.

 

Cardio Day Must-Knows

Do 10 minutes of stretching after every cardio session. Jumping from the elliptical directly into your car may make recovery more difficult. Stretching helps your muscles feel less tense, tight and more ready for full ranges of motion.

 

Try to have a bath on a daily basis. If not, try to access a Jacuzzi at least 3 times per week for a total of 15 minutes. You need to give your muscles some TLC after working them so hard during the day.

 

Nutrition Notes

Around your cardio sessions, don't take your pre- and post-workout protein supplements. You won't need the calories. That's the only alteration you'll make to your nutrition during cardio days.