KILLER CARDIO WHEELS 2.0

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: Shuffle Swings
Spoke 1: Left-Side Plank Rotations
Spoke 2: Right-Side Plank Rotations
Spoke 3: Elevated Bird Dogs- Alternating Hands
Spoke 4: Back Plank- On Hands, Legs-Straight

WHEEL 2: THRUSTERS

Hub: Forward Lunge Thrusters (Switch Sides Each Set)
Spoke 1: Spider Mountain Climbers
Spoke 2: Long Jump to Backward Hops
Spoke 3: Moving Skater Jumps
Spoke 4: Shuffle to Crossover Runs

WHEEL 3: SLAMS

Hub: Halo Slams
Spoke 1: Orthodox Stance 1-1-2 Combo: Linear Movement
Spoke 2: Southpaw Stance 1-1-2 Combo: Linear Movement
Spoke 3: Wide-Grip Blast-Off Pushups
Spoke 4: Uneven Med Ball Pushups L/R