Aerobic base · Advanced
Aerobic base – Advanced
40 minutes steady, then skipping rhythm work.
Duration~58 min
Activities6
WhereHome or court
NeedsJust you
Warm-up
- Dynamic warm-up flow — 5 min
Aerobic base
- Easy cycling (aerobic base) — 40 min
Rhythm
- Skipping rope (easy rhythm) — 5 × 50 s · 45 s rest
Cool-down
- Calf stretch — 30 s each side
- Hip-flexor stretch — 30 s each side
- Slow breathing reset — 2 min
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