KILLER CARDIO WHEELS 1.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 1: Left-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 2: Right-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 3: Elevated Bird Dogs @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 4: Back Plank @ 30 seconds work, 10 seconds rest

Killer Cardio Wheels consists of 3 unique conditioning protocols using the following big-bang metabolic moves: swings, thrusters & slams. Rest a minute between each wheel.

WHEEL 1: SWINGS

Hub: Swings
Spoke 1: Left-Side Plank Hip Drops
Spoke 2: Right-Side Plank Hip Drops
Spoke 3: Elevated Bird Dogs- Alternating Feet
Spoke 4: Back Plank- On Hands, Knees-Bent

WHEEL 2: THRUSTERS

Hub: Reverse Lunge Thrusters (Switch Sides Each Set)
Spoke 1: Side-To-Side Mountain Climbers
Spoke 2: Long Jump to Backpedal
Spoke 3: Skater Jumps
Spoke 4: Shuffles

WHEEL 3: SLAMS

Hub: Slams
Spoke 1: Orthodox Stance 1-1-2 Combo: In-Place
Spoke 2: Southpaw Stance 1-1-2 Combo: In-Place
Spoke 3: Blast-Off Pushups
Spoke 4: Med Ball Crush-Grip Pushups