The final cardio day in our 30 day programme.

So let’s make it efficient and effective!

Warning: potential side effects – shaky legs and lungs on fire. If you’ve attended our #Afterburn sessions, you’ll know how much “fun” it is to carry the sandbags for laps around the studio. If you haven’t attended before – you need to join in for a session 🙂

So here are a few ideas:

Farmer Walks. Grab two heavy dumbbells and walk around the gym. Go for 30 seconds, rest for 30 seconds and repeat 7 more times. ***Extra challenge – keep holding the dumbbells during the rest.

Rope Pull. Setting 4, stay standing or sit down, keeping chest open and abs engaged pull the rope down as fast as you can for 30sec, then rest for 30sec. Repeat 7 times. Maintain the speed. Prepare to be amazed at the amount of calories burnt! And for your arms to fall off.

“Jim” Carry. Find me in the gym. Take Jim (you can see him in the pictures) and carry him as far as you can in 30 seconds. Drop, rest for 30 seconds, then repeat 7 more times. For motivation and comparison purposes – the British commando test requires you to carry a partner PLUS 62 pounds of equipment and move 200m in under 90 seconds!

When you get fitter, stronger and more conditioned, carry for 45 seconds, rest for 15, then eventually carry for 60 seconds and rest for 15.

I took Jim out for a walk tonight. We were in North London, not much bothered with the sideways looks 😀 My initial idea was to compare somehow to the military, luckily, at 25kg Mr Jim is super light in comparison to the commando stuff. We couldn’t measure the distance properly, I reckon approx 400mts there and back, I did right shoulder, then left shoulder. Overall it has taken me about 10mins including stopping.

Sled drag/pull. Find me in the gym, let’s load the sled and go for some pre-Xmas rides! You are the Rudolph 🙂 2mins work, 2 mins recovery. Repeat 4 times. Basically 2mins sled drags x 2, 2mins sled pulls x 2. Pretty much every muscle gets on fire.

Let me know how you are doing!

Keeeeeep posting @PureGym with #ImPureGymMotivated