Get Cardio fit with boxes & Ropes

The Triangular Cardio Workout

Cardiovascular exercise improves the condition of your heart.  If you fail to work the heart as a muscle group, it will weaken and cause a variety of negative health effects. Getting the heart pumping at a fast rate with this triangular workout will help maintain the muscle and keep it healthy. This workout combines cardio training with strength training, using your body weight to 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]

Get Cardio Fit: Box push ups

1. Resistance Training

Box Push-ups | 1 minute

Place both hands on a sturdy box and extend your legs, maintaining a straight line from head to heels. Lower your chest towards the box by bending your elbows, keeping your body aligned. Push back up to the starting position with controlled movements. Engage your chest, shoulders, and triceps throughout the exercise. To challenge yourself, walk your hands to the center and then to the opposite side, maintaining a stable plank position. Modify by placing your knees on the floor if needed.
Get Cardio Fit: Alternating Rope Waves

2. cardio

Alternating Rope Waves | 30 seconds

Stand facing a rope anchored to a solid surface. Grasp the rope handles with an overhand grip and position your feet shoulder-width apart. Bend your knees slightly and engage your core. Start the wave motion by raising and lowering your arms alternately. Create continuous waves with an up-and-down motion, making sure to involve your shoulders, arms, and core. Keep the pace consistent for an effective cardio workout. Increase the intensity as you go!
Get Cardio Fit: Decline Plank

3. core

Decline Plank | 1 minute

Position yourself in a plank position with your hands on the floor and feet elevated on a sturdy box or bench. Maintain a straight line from head to heels, engaging your core muscles to stabilize your body. Hold the plank position for one minute, ensuring your hips do not sag or rise. Focus on breathing steadily and keeping your core tight throughout the exercise. To modify, place your knees on the floor while still engaging your core for maximum benefits.

Get ready to boost your cardio fitness and overall health with this effective triangular workout! Don’t forget to give your heart and muscles the proper rest they deserve for optimal results.

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