30 Min CARDIO WORKOUT


This full body cardio workout is a perfect session to burn that energy whilst not over exerting on those active rest days or after a weight session. No equipment required, you will simply need a mat and a bottle of water. Please remember that you can’t out train a poor diet. Nutrition, a training plan, training with intensity and activity levels outside of specific workouts all go hand in hand in order to see and feel results. The timer will be on for 45 seconds of work for each exercise and no rest. Ensure you pace yourself as there is no specific rest! NO-JUMPING JACKS ALT REAR STEP LUNGES LATERAL LUNGE TO FOOT TAP LUNGE TO KNEE DRIVE LUNGE TO KNEE DRIVE (switch) PLANK WALK OUT TO PUSH UP PLANK LEAN TO CROUCH SQUAT WALK TO SQUAT QUIET PUSH UP BURPEE TO TOES PLLANK HOVER STEP IN X1 LEG DOG TO KNEE TUCK X1 LEG DOG TO KNEE TUCK (switch) SQUAT TO ALT REAR FOOT TAP STANDING ALT STRAIGHT LEG KICK PIVOT PUNCHES KNEE CROSS BODY CRUNCH KNEE CROSS BODY CRUNCH (switch) LATERAL LUNGE TO KICK LATERAL LUNGE TO KICK (switch) WINDMILLS CROUCH ON TOES TO ARMS UP STAND CURTSEY HAND TOUCH TO KICK CURTSEY HAND TOUCH TO KICK (switch) SKIER TO TOES PUSH UP TO ALT SIDE PLANK ON ELBOWS ALT LEG EXTENSION BICYCLES SIT UPS REVERSE CRUNCH MOUNTAIN CLIMBERS SUMO SQUAT w/PULSE SPRINTER KNEE DRIVE TO TOES SPRINTER KNEE DRIVE TO TOES (switch) STATIC LUNGE STATIC LUNGE SUMO SQUAT TO HAND TAP PLANK ELBOWS TO ALT SIDE PLANKS PLANK SHOULDER TAPS PLANK UP & DOWN TO FEET IN & OUT! Remember.. pace yourself and don’t strain!




 

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