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CARDIO CLASSES

CARDIO CLASSES

This class combines yoga, strength and conditioning. You’ll begin with a progressive warm up integrating fundamental yoga postures to get the body moving and the heart pumping. Our Cardio classes peak when you give it your all during a 10 or 20 minute stretch of maximum cardio. Class winds down with a dose of incredibly soothing stretching so you can walk away ready to conquer your day.

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CARDIO CLASSES
  • 45-Minute Cardio with Coach Konnor (112420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:

    For 3 Minutes:
    10-8-6-4-2:
    Thrusters
    Snatches
    -- in the remainder of 3:00: Air Squats

    Then

    For 3 Minutes:

    3 Rounds:
    20 Narrow Mountain Climbers
    10 Push-ups
    -- in the remainder of 3:00: Ground to Jump and Touch

  • 45-Minute Circuit with Coach Ben (112320)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) Front Squats
    (2) Burpees
    (3) OH Lunges
    (4) 2-point BO Row (switch hands at 30 seconds)
    (5) Swings

    ... rest 1 minute

  • 45-Minute Cardio with Coach Alex (112220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    12 Lunge Twists (alternating sides)
    20 Push Press

    Then

    2 Rounds:
    9 Ground to Jump and Touch
    6 Crossover Narrow Mountain Climbers
    3 Burpees

    Then

    10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

  • 45-Minute Cardio with Coach Tyler (111820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10-9-8-7-6-5-4-3-2-1:
    Snatches
    Push-Ups

    3 Rounds:
    15 Burpees
    15 Squat Jumps
    30 Tuck Crunches

  • 45-Minute Cardio with Coach Emily (112020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute: Straight Leg DL
    1 Minute: Plank *every 10 seconds complete 1 push-up

    3 Minutes:
    4 Half Burpees (just from high plank)
    4 Squat Rocket Jumps
    4 Curtsey Squats (R/L)

    5 Minutes:
    25 Swings
    25 Russian Twists
    25 Ground to ...

  • 45-Minute Cardio with Coach Sam (111720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    30 Seconds: Gorilla Rows (R/L)
    30 Seconds: Sumo DL High Pull
    ... then ...
    3 Minutes:
    12 Swings
    12 Front Squats
    12 Push-Press
    ... then ...
    30 Seconds: Ground to Jump and Touch

  • 45-Minute Cardio with Coach Alex (111320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Minutes:
    10 Goblet Lateral Lunges (alternate sides)
    15 Swings

    Then

    2 Minutes:
    10 Single Arm Staggered DL (10 on both R/L)
    15 Forward Raise to Shoulder

    1 Minute: Slow, controlled Bicycles

  • 45-Minute Cardio with Coach Emily (111520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    6 Rounds:
    10 High Knees
    2 Burpees

    Then

    6 Rounds:
    6 Ground To Jump and Touch
    6 Thrusters

    Then

    30 Russian Twists
    1 Minute: Plank

  • 45-Minute Cardio with Coach Leah (111120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    5 Burpees
    10 Predator Jacks
    15 Jumping Lunges

    Then

    2 Rounds:
    5 Push-ups
    10 Crossover Narrow Mountain Climbers
    15 High Knees

  • 45-Minute Cardio with Coach Konnor (110820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    100 Jump Switches
    ** 5 Squat Jumps after every 10
    ... then ...
    75 Squat Jumps
    **4 Snatches after every 15
    ... then ...
    50 Snatches
    **2 Burpees after every 5
    ... then ...
    25 Burpees
    **10 Jump Switches after every 5

  • 45-Minute Cardio with Coach Konnor (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
    Max Height Hinge Jumps/Hang to OH

    Then

    EMOM - 5 Minutes:
    13 Thrusters, hold plank for remainder of each minute

  • 30-Minute Cardio with Coach Lauren (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    2 Minutes:
    10 Ground to Jump and Touch
    5 Hang to OH

    Then

    2 Minutes:
    10 Swings
    10 Push-Press

    Then

    1 Minute: 3 Predator Jacks + 3 Hinge Jumps

  • 45-Minute Cardio with Coach Rachel (110620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute:
    2 Jumping Lunges + 1 Down and Up Rocket Jump

    2 Minutes:
    16 Torp Toe Touches
    8 Thrusters

    3 Minutes:
    20 High Knees
    10 Push-ups
    20 Torp Jacks

    4 Minutes:
    10 Single Leg DL (R/L)
    10 Curl and Press
    10 Ground to Jump an...

  • 45-Minute Cardio with Coach Brock (110520)

    Equipment Needed: A Torpedo or Medium Weights

    Throwback Thursday

    1 Minute: Burpees
    ... then ...
    EMOM - 6 Minutes: 8 Swings
    *In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
    ... then ...
    EMOM - 6 Minutes: 8 Push-ups
    *In the remainder of each minute...

  • 45- Minute Cardio (110420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    2 Minutes:
    10 Ground to Jump and Touch
    5 Hang to OH
    ... then ...
    2 Minutes:
    10 Swings
    10 Push-Press
    ... then ...
    1 Minute:
    3 Predator Jacks
    3 Hinge Jumps

  • 45-Minute Cardio with Coach Ben (110120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:

    5 Minutes:
    12x 1 Ground to OH + 2 OH Lunges
    9 2-point BO Row (R/L)
    6 Burpees
    ... then ...
    3 Minutes:
    21 Swings
    21 Sit-ups
    ... then ...
    2 Minutes:
    1(+1) Squat Jumps
    2(+2) High Knees

  • 45-Minute Cardio with Coach Hannah (102920)

    Equipment Needed: A Torpedo or Medium Weights

    Throwback Thursday

    8x Tabata Snatches
    8x Tabata Push-ups

    Then

    4 Rounds:
    30 Seconds: Front Squats
    30 Seconds: Torp Narrow Mountain Climbers

    Then

    8x Tabata Push Press,
    8x Tabata Snatches

  • 30-Minute Cardio with Coach Sooz (110220)

    Equipment Needed: A Torpedo or Medium Weights

    3 Rounds:
    30 Seconds: Goblet Squats
    30 Seconds: Sit-ups
    30 Seconds: Swings
    30 Seconds: Push Press
    6 Minutes:
    7 Swing Snatch (R/L)
    5 Burpees

  • 45-Minute Cardio with Coach Jalisa (103020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    5 Rounds:
    2 Minutes:
    20 Torp Lunges
    *In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)

    2 Minutes: 10 Toes to Torp with Slow Descent
    *In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...

  • 45-Minute Cardio with Coach Matt (110220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    10 Torp Russian Twists
    3x 1 Push-up + 1 Burpee

    10 Torp Russian Twists
    10 Thrusters
    3x 1 Push-up + 1 Burpee

    10 Torp Russian Twists
    10 Thrusters
    20 Jumping Lunges
    3x 1 PUsh-up + 1 Burpee

    30 Hang to OH

  • 45-Minute Cardio with Coach Ben (102520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    20 Burpees
    30 Snatches (alternating)
    40 Single Arm OH Lunges
    50 Power Curls
    60 Air Squats
    ... after completing each movement, before moving onto the next:
    7 Ground to Jump and Touch
    7 Predator Jacks

  • 45-Minute Cardio with Coach Brock (102720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    3 Rounds:
    30 Seconds: Goblet Squats
    30 Seconds: Sit-ups

    Then

    3 Rounds:
    30 Seconds: Swings
    30 Seconds: Push Press

    Then

    4 Minutes:
    7 Swing Snatch (R/L)
    5 Burpees

  • 30-Minute Cardio with Coach Jalisa (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    5 Minutes:
    16 Lunges
    16 BO Row
    8 Burpees

    5 Minutes:
    16 Thrusters
    16 SLDL Jumps
    16 Triple Hop Lateral Twist (8 R/L)

  • 30-Minute Cardio with Coach Alex (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    1(+1) Tuck Jumps
    2(+2) Thruster
    3(+3) Sit-ups