Start with :20 of work followed by :40 of rest for 6-10 rounds/leg.Drive back knee up and hop with front foot.As you come up, drive into ground with front foot.Do not let front knee travel over front toe.Step back with one leg and drop into low lunge position.The dynamic nature of the movement makes these also great for overall athleticism, coordination and balance. These are tough and really work the strength and endurance of your legs while getting your heart-rate elevated. The plyo reverse lunge is your normal lunge on steroids. Start with :15 of work :45 of rest for 6-10 rounds.Keep the ropes moving together or alternate arms.Using just your arms, make quick and even waves with the ropes.Stay in a low, athletic position throughout.Not only are they tough but they are a lot of fun! They are especially great for anyone with lower-body or back pain as all of the work is done through the arms, shoulders and core. Start with :20 of work followed by :40 of rest for 6-10 roundsīattling ropes might be our member's favorite cardio exercises.Alternate driving feet down to get the machine moving.Crank it up to work on strength and endurance or lighten the load and sprint. Our favorite part of the climber is it's adjustable resistance. They are a fantastic cardio exercise that really taxes your legs.

Probably our most unique pieces of equipment is our Versaclimbers.

Start with :20 of work followed by :40 of rest for 6-10 rounds.

Get as tall as possible and reach ball high overhead without leaning back.

Get some aggression out and get ready to sweat! We like these especially with our members with lower-body and/or low-back issues. They work well with all of our members, especially members who come to us with some kind of joint pain. One of our favorite forms of cardio is medicine ball work.

Start with 6-10 reps of 20-25yd sprints followed by :45-1:00 rest between reps.

Start with 3-5 reps of 15-25yd march with :30-1:00 rest between reps.

March forward one step at a time keeping head and upper body still.

Keep arms straight and straight line head to back foot.

You can keep them light and sprint with them. They are so versatile in that you can load them up with lots of weight and work on strength and endurance. If there was only one exercise we could do with our members it would be the sled.

Here are 15 of our favorite bang-for-your-buck cardio exercises you can incorporate into your routine today! This is a key component to continual progress as it keeps you from plateauing or getting bored with your training. It is also important to note the variety in equipment and exercises. Today we are going to cover our favorite DSC fat shredding exercises that have led to some incredible transformations! This high heart rate/high-intensity method of training is great for fat loss as you will burn a ton of calories and actually continue to burn them throughout the day.īoth methods of cardio serve their purpose and should be a part of a well balanced training program. Here you are moving at higher intensity of a 8-10 out of 10 for anywhere from :10-:40 with short rest intervals. The second method of cardio we use at Dynamic is our high-intensity conditioning AKA your fat shredding workouts. It is the base or foundation of your cardio. This style of training is great for improving the health of your heart and speeding up recovery between training sessions, circuits and even exercises. Your pace and heart-rate stays pretty consistent over the duration. Think of constantly moving at a pace of about a 6 out of 10 for anywhere from 10-45 minutes.Ī perfect example would be going out for a 30 minute run.

At Dynamic we break-up our cardio training into two intensity zones.įirst is our aerobic, long duration, lower-intensity conditioning.

Shred workout plan