We are taking a look at Cardio Combo, and it’s going to look a little different than our last two sections. We’re going to go more into the “why” of cardio programming and how to get the most out of this section. 

This section is the peak of intensity. It resembles a HIIT format (more specifically Metabolic Resistance Training) with intervals of strength building and cardio bursts. 

The main difference in Cardio Combo programming is the intentional intervals of strength training and cardio bursts. 

• Strength training sets consist of upper body resistance training combined with dynamic lower body movements.  (ex. reverse lunge + bicep curl) engaging multiple groups of muscles together and on an Intensity scale from 1-10 should feel like a 5-7. 
• Cardio burst sets are exercises that push yourself to the max for a shorter amount of time. They can include warm up postures with weights (ex. weighted jacks), bodyweight exercises (ex. burpees) or TRX plyometrics (ex. skaters) and on an Intensity scale should feel like a 7-9.

It’s important to note that this section is not meant to be 100% intensity for the entire 10-12 minutes. Doing high intensity exercises for long periods of time can fatigue you too quickly, negatively affecting posture form and subjecting you to injury. It can also prolong cortisol spikes and slow metabolism.

Instead, alternating between intensity levels and tempos does a better job of increasing EPOC, or the “afterburn” effect because your body has to work harder to accommodate HR increases as well as returning the HR to normal state.

Comboing resistance training with aerobic exercises boosts your ability to build muscle and lifts your lactate threshold, meaning you can push harder for longer.

An ideal cardio combo program involves 5 strength sets with 2-3 cardio bursts placed in between. For example:

• 1) Walking curtsy with narrow shoulder press to overhead tricep extension
• 2) Deadlift with Bicep Curl
• (burst) Side steps (1 min)
• 3) TRX low row/high row + marches
• (burst) TRX plyo split squats (30s)
• 4)TRX forearm chest fly with squat
• 5)Sumo burpee + reverse fly
• (burst) mountain climbers (30s)

Cardio Combo does not need to follow the targeted muscle pairs in the posture calendar and should always aim to cover our 5 upper body muscle groups. Cardio Combo should also not use weights heavier than 5 lbs to prevent bad form / injuries.

Here are cardio guidelines for reference!