THE BERBER

THE BERBER Cardio and Mobility Introduction This is an awesome cardio workout with flexibility and mobility as active recovery and then back into full-on cardio with a hint of strength. The first task focuses on the shoulders/arms and legs. The active recovery introduces you to some new moves that you can use outside of the workout as well to work on your flexibility and mobility. Then it’s back into the final task with a set of just three exercises that will keep your heart rate nice and high. Table of Contents Introduction 1 Kettlebell 2 Complexity 2 Intensity 2 Duration 2 Format 2 Muscles worked 2 Goal(s) 2 Exercises 3 Alternatives 3 Programming 3 Warm-up 4 Workout 4 Copyright 5 Kettlebell Single kettlebell of medium weight. Complexity Easy to moderate. The moderate complexity may lie in some of the movements for flexibility and mobility. Intensity Task 1: Medium to high Task 2: Low Task 3: Medium to high Duration Warm-up: 5 minutes Workout: 22 minutes Total: 27 minutes Format One AMRAP, one fixed time, and one FOR TIME task. Muscles worked Full-body with a focus on legs, core, and shoulders. Goal(s) Task 1: Cardio Task 2: Flexibility and mobility Task 3: Cardio and strength Exercises • Single-arm hip hinge swing • Ribbons • Tripod row • Bridge • Double-arm hip hinge swing • CrossFit burpee • Strict press Alternatives Programming As this is a cardio workout you want to pick a weight that allows you to raise your heart rate but keep going at a steady pace, of course, as fast as possible for the AMRAP and FOR TIME tasks. Don’t pick a weight too heavy that will require you to stop and recover too much. If you pick too heavy you will spike your heart rate and fatigue your muscles which will require you to stop and recover. The last task has a time cap of 10 minutes, if you don’t pick the right weight, you will not be able to make this time cap. Remember, it’s about completing the task within the time cap, if that means you need to pick a weight of 14, 12, 10, or even 8kg/18lbs, do it. Scaling Task 3 Reduce the rounds from 12 to 10 or 8. If you are not getting under 50 seconds per round and already have picked a light weight, then lower the reps from 3 CrossFit burpees to 2, and from 3 strict presses on each side to 2. Warm-up 2 squats 1 squat jump 1 alternating hip circle 5 jumping jacks 1 push up 5 minutes Workout Task 1 3 x single-arm swings (each side) 2 x ribbons 6 minute AMRAP Task 2 Flexibility and Mobility 2 x alternating sit and reach into switch out and tripod row 2 x supine alternating knee to side 4 x bridge 6 minutes Task 3 5 x double-arm hip hinge swings 3 x CrossFit burpees 3 x strict press (each side) 12 rounds 10 minute time cap