This week’s workout is strictly cardio. The exertion done during this workout should be your maximum, meaning that you should continue the exercise until you physically have to stop. This does not mean keep exercising until you injure yourself but rather keep exercising until you no longer can efficiently get oxygen to your muscles. This type of workout will eventually increase overall fitness and the duration of your max effort workout. For this workout you will do a combination of running and jumping jacks which are both movements that will raise your heart rate. You will run 100 meters, this does not have to be exact but it is the length of one side of a track field. You will then need to immediately do 10 jumping jacks, while this is a straight forward movement you will need to make sure that your hands and feet make a V-like shape at the same time, so that you jumping jack movement is cohesive and efficient. Keep track of how many rounds you are able to do this workout. Try to redo this workout eventually and see if you are able to complete more rounds before exhaustion.
The workout:
100 meter run
10 jumping jacks
Repeat as many times as possible.