Page 10 - Inspire Health September/October 2016
P. 10
Tami Charbonnet | Triangular Plan provided by: Ashley Seeman, CPT EFC, and Jason Seifried, CPT EFC• exercise
wGietht BCOaXrEdS &ioROFPiEtS
The Triangular Cardio Workout
1. Resistance Training: Cardiovascular exercise improves
• Box push-ups the condition of your heart. If you fail
• 1 minute to work the heart as a muscle group,
• Firmly place one hand on box and it will weaken and cause a variety of
negative health effects. Getting the
the other on floor. Drop chest to heart pumping at a fast rate with this
elbows and push up slowly and triangular workout will help maintain the
with control. Walk hands to center muscle and keep it healthy. This workout
and then to the opposite side. combines cardio training with strength
Bring knees to floor if discomfort is training, using your body weight to
felt in the back or in the neck. deliver a full body workout.
Caution: The following training
session should not be performed more
than twice a week and requires 24 hours
of rest between each session.
• Each ROUND has 3 blocks:
• (1) Resistance Training (Muscle)
• (2) Cardio (Heart)
• (3) Core (Abs)
• Use these movements for variety,
intensity, and added muscle involvement.
• Complete each exercise for the set
amount of time. [2 cycles for all except
core circuits]
1
10 INSPIRE HEALTH september | october 2016
wGietht BCOaXrEdS &ioROFPiEtS
The Triangular Cardio Workout
1. Resistance Training: Cardiovascular exercise improves
• Box push-ups the condition of your heart. If you fail
• 1 minute to work the heart as a muscle group,
• Firmly place one hand on box and it will weaken and cause a variety of
negative health effects. Getting the
the other on floor. Drop chest to heart pumping at a fast rate with this
elbows and push up slowly and triangular workout will help maintain the
with control. Walk hands to center muscle and keep it healthy. This workout
and then to the opposite side. combines cardio training with strength
Bring knees to floor if discomfort is training, using your body weight to
felt in the back or in the neck. deliver a full body workout.
Caution: The following training
session should not be performed more
than twice a week and requires 24 hours
of rest between each session.
• Each ROUND has 3 blocks:
• (1) Resistance Training (Muscle)
• (2) Cardio (Heart)
• (3) Core (Abs)
• Use these movements for variety,
intensity, and added muscle involvement.
• Complete each exercise for the set
amount of time. [2 cycles for all except
core circuits]
1
10 INSPIRE HEALTH september | october 2016
