Name: Playbook - Mackenzie Bishop - W3/D4 Cardio Intervals
Uploaded: 2023-03-23T04:47:52.948Z
Duration: 35 min
Description: W3/D4 Cardio Intervals

Today I want you to pick one form of cardio.

From there you have two options:

1: repeat the format of last weeks intervals (written below)


Or 2: go steady state. This means slow, easy, and long - working our hearts and endurance but never getting a very high heavy heart rate. 

NOTE: keep in mind your heart rate is higher in pregnancy so even when going easy your heart beats faster. Don’t be afraid of that but know your limits.


I want you to perform it for 20-30 minutes in this pattern:

3 minutes steady state pace
Followed by 30 seconds fast (this could be a sprint or a fast walk or adding resistance to the bike etc.)
Repeat until cardio timer is up!

Ways to use the 30 seconds to increase your heart rate:
Increase speed
Increase incline
Increase resistance

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- Find bench or box to rest hands on so body is at an angle rather than a plank position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Move slowly; time under tension builds muscle and creates progress

Modified push ups

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

Chest opener

Mobility warm up

W3/D4 Cardio Intervals

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