Let’s face it … most folks suck at getting enough cardio.
I for one hate doing long, slow, boring cardio workouts … and most of my personal training clients do, too. So if you’re not getting enough cardio in yourself, it’s totally understandable.
However, if your goal is fat loss, doing cardio several times per week is more or less necessary for optimal results.
This post is about a great solution to the problem of ‘cardio boredom’ … it’s called the calisthenics ladder system. It’s a great way to get your heart rate up, get in a much-needed high intensity cardio workout, and keep things interesting at the same time. Check out the following video to learn more:
(and BTW, if your cardio and/or entire workout program is getting stale, the new and improved Kettlebell Basics Weekly Workouts program is the perfect solution – click here to see what I mean)
In the video example, I use a basic pull/push/squat combo of pull-ups, push-ups, and body weight squats. You start with pull-ups and do one. You move to push-ups and do two. You finish with body weight squats and do three. Then you do two pull-ups, four push-ups and six squats. You continue the ladder in the same fashion all the way up to ten, twenty, thirty.
Now, for more variety in your body weight cardio program, you could also do this with other exercises – important factors being
1. to work in all major movement patterns, and
2. picking a hard, medium, and easy – intensity exercise, respectively.
For example:
- pistol squat (lower body)
- inverted row/fat man pull up(pull)
- cross-body mountain climber (push/core)
Or:
- one arm push-up (push)
- bulgarian split squat (lower body)
- jumping pull up (pull)
You get the idea … the combinations are endless and are only limited by your imagination and intelligent program design abilities.
In conclusion, cardio is a big component that’s lacking in a lot of folks’ cardio programs. Try the calisthenics ladder system to add some variety to your cardio program and start accelerating your fat loss efforts today!
Forest
P.S. If your cardio sessions (or entire workout program) are/is getting stale and you’re not getting the results you’re looking for, you’ll want to check out the new and improved Kettlebell Basics Weekly Workouts program. It’s the long-term solution with workouts, videos, done-for-you meal plans and much more to keep you progressing towards your ultimate fitness goals. Click the link below for more info:
