WOD - Monday April 20

WOD - Monday April 20th:  CARDIO 45minutes!
Make sure you warm up, cool down and do three heart rates please (see below).

Before you go figure out some heart rate targets.  What is 55%-60% of your heart rate and what is 75-80% of heart rate.  (go here for heart rate calculations).

Three options today:  1.  Outside cardio intervals.  2.  Cardio youtube video.  3.  Darebee workout.

1.  Outside Cardio (beefed up with some intervals!)

Pick your Cardio activity:
-power walk
-run
-roller ski
-roller blade
-nordic ski
-bike
Go for 45 minutes and in the middle 15 minutes add in 10 sets of 20-30 second speed bursts (change of pace and therefore increase in heart rate).

While you are out stop three times to measure your heart rate:  at 7 minutes, at 23 minutes and at 37 minutes.  Goal is to be at 55-60% at stop 1 and 3 and at 75-80 during your intervals at stop 2.

2.  Cardio Youtube video: 
Start by doing a 10 minute dynamic warm up on your own, measure heart rate and then start the video. (You can use your stairs to get your heart rate up, jog up and down them a few times and then get into dynamic stretches). 
Stop to take your heart rate once in the middle and once right before cool down.
https://www.youtube.com/watch?v=-YJXpabrX4k video is 35 minutes with a cool down.

3.  Darebee workout

10 minute dynamic warm up
25 minutes of one of these darebee workouts
Cardio & Coordination
Shake up
10 minute cool down (slow jog, stairs for 1-2 minutes and static stretching)

Take heart rate at 10 min, 20min & 35min (did you hit your goals?)