WOD for Monday, February 21th, 2012 presented by Gaspari Nutrition
~By James Villepigue CSCS & Hobie Call
www.ConquerAnyCourse.com

Burst Bout Cardio

The following 3 Levels of high-intensity Burst Bout Sessions last between 4-6 minutes in duration. Please do not mistake this short duration for easy exercise, because it is not!

As you will notice, as each level advances, the total duration of the Burst Bouts decreases. This decrease in time is due to the decrease in your rest times. Although the total Burst Bout duration will decrease for the advanced levels, that decreased rest time will make each Burst Bout much more challenging.  This type of intense training is extremely challenging, but it will absolutely produce amazing results with minimal time!

Level A (Advanced)

Time: Work/Rest Movement Type Bouts/Round #
3-5 Minute Warmup If you worked out just before your bout, you may not need to warmup. If you’re doing it cold, make sure to warm and prepare your muscles for the workload. Walk in place
20/5 Burpees 1
20/5 Straight Punches 2
20/5 Knee Ups 3
20/5 Jump Rope 4
20/10 Burpees 5
20/10 Jumping Jacks 6
20/10 Straight Punches 7
20/10 Knee Ups 8
20/10 Jumping Jacks 9
20/10 Jump Rope 10
3-5 minute cooldown Cooling down helps to reduce your heart from having to work too hard to pump blood out of your working muscles and back throughout your body. Don’t disregard it! Walk in place
Total Time:4 Minutes*Add in warm/cooldown times. For progressive achievement, you may desire to add to the # of Bouts you perform during each Burst Bout session. Please don’t try and progress too quickly. Begin with two additional Bouts (#1 & #2) and take it from there.

 

Level B (Intermediate)

Time: Work/Rest Movement Type Bouts/Round #
3-5 Minute Warmup If you worked out just before your bout, you may not need to warmup. If you’re doing it cold, make sure to warm and prepare your muscles for the workload. Walk in place
20/10 Burpees 1
20/10 Straight Punches 2
20/10 Knee Ups 3
20/10 Jumping Jacks 4
20/15 Burpees 5
20/15 Straight Punches 6
20/20 Knee Ups 7
20/20 Jumping Jacks 8
3-5 minute cooldown Cooling down helps to reduce your heart from having to work too hard to pump blood out of your working muscles and back throughout your body. Don’t disregard it! Walk in place
Total Time:4.5 Minutes*Add in warm/cooldown times. For progressive achievement, you may desire to add to the # of Bouts you perform during each Burst Bout session. Please don’t try and progress too quickly. Begin with two additional Bouts (#1 & #2) and take it from there.

 


 Level C (Beginner)

Time: Work/Rest Movement Type Bouts/Round #
3-5 Minute Warmup If you worked out just before your bout, you may not need to warmup. If you’re doing it cold, make sure to warm and prepare your muscles for the workload. Walk in place
20/10 Jumping Jacks 1
20/15 Straight Punch 2
20/20 Jumping Jacks 3
20/20 Straight Punch 4
20/20 Jumping Jacks 5
20/20 Straight Punch 6
20/20 Jumping Jacks 7
20/20 Straight Punch 8
3-5 minute cooldown Cooling down helps to reduce your heart from having to work too hard to pump blood out of your working muscles and back throughout your body. Don’t disregard it! Walk in place
Total Time:5 Minutes*Add in warm/cooldown times. For progressive achievement, you may desire to add to the # of Bouts you perform during each Burst Bout session. Please don’t try and progress too quickly. Begin with two additional Bouts (#1 & #2) and take it from there.

*Remember, the objective of Burst Bout Cardio, is to get the most amount of exercise in, in the shortest amount of time. If you are a beginner, you MUST pace yourself, but still keep in mind, that you want to move, as fast as you can, during the Work Time of these movements. This is why we’ve chosen movements that are less ballistic and that allow a faster pace and constant rhythm:

 

It’s always good to keep your training fresh. The key to achieving constant results is to make sure that you keep your muscles challenged. One way to do this is by changing up the Burst Bout movements, from time to time. Here is a list of possible exercises that you can use to build your custom Burst Bout Cardio routine from:

 

  1. Jump Rope
  2. Knee Ups
  3. Shadow Box Punches
  4. Jumping Jack Flashes
  5. Weighted Torso Twists
  6. Bicycles
  7. Burpees
  8. Side Shuffle
  9. Speed Skater
  10. Jump Squats
  11. Push Ups
  12. Walk Outs
  13. Sit Up & Pike
  14. Push Up Jumps
  15. Side-to-side jumps

Keep Going!

James & Hobie

10 Responses

  1. avatar

    I don’t understand the bout/round thing. What is 20/5 burpees?

  2. avatar

    How offten do you do these.
    what does the 20/5 and 20/10 mean at the side of the exercise stated?

    Thanks

  3. avatar

    Can’t say that i do all these work outs but i do try to. i get stuck doing my own thing, but I incorparate alot of these work out in my routines. Most likely not the right thing to do i should just stick with these.

  4. avatar

    in the wod what is meant by 20/10 part of the burpees?

    20/10 Burpees 1
    20/10 Straight Punches 2
    20/10 Knee Ups 3
    20/10 Jumping Jacks 4
    20/15 Burpees

    Thanks

    david

  5. avatar

    I don’t quite understand the time setup such as 20
    /5 or 20/10 what do the numbers mean, minutes,seconds,reps or what?

  6. avatar

    Love this workout. I passed it a long bc a beginner can start here!

  7. avatar

    What do the 20/20 or 20/15 mean im not sure if its how many sets of each workout to do

  8. avatar

    Just an FYI, the link to conqueranycourse does not work.

  9. avatar

    can anyone tell me what EXACTLY ( WOD ) stands for I’m sure its obvious and i have some ideas .. lol thanks

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