FitDaily Workout

Plain Old Cardio - Plus
It's not often you see straight cardio workouts on FitDaily that's not performed in intervals or based on specific exercise component. This one is here for sheer endurance and to show there's still value in regular cardio.

When doing straight cardio, monitor your heart rate and try to vary your pace throughout, but make sure you keep your pace well into your aerobic zone the entire time. There should be no reading books or being overly distracted on the treadmill. Concentrate on your pace and your heartrate. If you really need a distraction I suggest music or audiobooks.

Photo Exercise Sets Reps Comments
Run, Jog, or Walk 1 30 Run, bike, row, swim, stair-step, or do whatever you do for cardio. Try to have some fun today. Get outside if you can and avoid the stationary equipment if possible. Try to maintain 65% of your maximum heart rate (220-age) for 30 minutes.
Front Squat 1 20 Take a minute or two to recover after your cardio and then go right into front squats. If you have a BOSU ball or other off-balance device, try unweighted squats on that. Do one set to failure, then take a minute before moving on.
Walking Lunge 1 20 Now perform one set of walking lunges to failure. Go for at least 20 reps total (alternating so 10 per leg). If you have dumbbells carry them to add some resistance.
Lateral Squat 1 20 Last exercise... perform one set of moving lateral squats, alternating from side to side. Work until you can't do anymore, then you're done for the day.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	30	Run, bike, row, swim, stair-step, or do whatever you do for cardio. Try to have some fun today. Get outside if you can and avoid the stationary equipment if possible. Try to maintain 65% of your maximum heart rate (220-age) for 30 minutes.
	Front Squat	1	20	Take a minute or two to recover after your cardio and then go right into front squats. If you have a BOSU ball or other off-balance device, try unweighted squats on that. Do one set to failure, then take a minute before moving on.
	Walking Lunge	1	20	Now perform one set of walking lunges to failure. Go for at least 20 reps total (alternating so 10 per leg). If you have dumbbells carry them to add some resistance.
	Lateral Squat	1	20	Last exercise... perform one set of moving lateral squats, alternating from side to side. Work until you can't do anymore, then you're done for the day.