Stamina VO2 efficiency session
Warm up:
1 rds of
30 Jump Ropes
10 lunges (10L/10R)
10 Push ups
10 Situps
10 DB Push Press
1) Box Step Up - Breathing Ladder 1-10
Holding one 20lb DB in each hand step up on a 24 in box. When you are at rest you must control your breathing to the prescribed number of breaths.
The first few rounds should look like this:
1 step up (right leg step up, step down)
1 breath of rest
2 step ups (left leg step up, step down, right leg step up, step down)
2 breaths or rest
3 step ups (left leg step up, step down, right leg step up, step down, left leg step up, step down)
3 breaths of rest
....continue to 10 reps and 10 breaths and start back at ONE.
Complete as many rounds as possible in 40 minutes staying within the breathing at rest prescription.
Notes:
-- There is no breathing restrictions while actually performing the exercise...only at rest.
-- If you are having trouble catching your breath during rest, slow down while you are performing the exercise to catch your breath.
-- Try not to put the dumbbells down...you will need to eventually, but try to minimize it.
