### **Cardio & Cross Fit**
#### **What is it?**
Cardio & Cross Fit -Athletic Training for Endurance at **FittNation Gym** Cardio and Cross Fit combines running, rowing, and interval based work to build conditioning for optimal fat loss and cardiovascular output. Cross Fit encompasses a wide range of workouts including AMRAP (As Many Rounds As Possible), EMOM (Every Minute on the Minute) and circuit training, and cardio can mean running, cycling and rowing. Great for any fitness level, these in-home workouts will help increase heart health, agility, and strength. At FittNation, based in Surat, we bring in the experts under one roof where you will meet them doing all the cool things which will finally extinct your struggle and taking optimum results through well thought out routine and group inspiration.
#### **Why We Love It at FittNation? **
– **Expert coaches** lead you through proper form and support you through the intensity.
– **Diverse workouts** keep things fresh and prevent plateaus.
– **Group energy** provides motivation to stay committed.
– Our **premium equipment** provides upmost support for safe and effective training.
– **Adjustable intensity** for anyone from beginners to Athletes.
#### **Fitness Training Activities**
- **AM RAP (20 Minutes of Fun)** – A full body workout featuring bur pees, kettle bell swings, box jumps and pull-ups. Increases muscle strength and endurance / Keeps the heart rate up.
- ***Rowing Intervals*** _ 500m sprints/ 30 seconds rest helps improve the cardiovascular system and the core, back and legs.
- 12 Deadlifts(Minute 1) -Rest until minute 215 Push-ups(Minute 2)-Reapeat for 10 rounds. **EMOM-Every Minute on the Minute** Enhances strength under fatigue.
- **Sprint & Jump Rope Combo** – 30 sec sprint & 1 min jump rope enhance speed, coordination and calorie burning.
#### **Diet Maintenance**
Concentrate on lean proteins (chicken, fish), complex carbs (oats, quinoa) and healthy fats (avocado, nuts). Stay hydrated and stay away from refined sugars.
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