Friday's Workout: Cardio Fix Extreme
Autumn's Inspirational Quote: "Replace excuses with effort"
Equipment: a set of light and medium weights
Total Workout Time: 31:18
Set up: 4 circuits, 3 exercises each circuit, repeated, 1 minute per strength exercise, 30 seconds per cardio exercise
This workout is set up as follows: you'll do 2 exercises, either cardio or cardio with weights, for a minute each, then you'll do a high-intensity cardio move for 30 seconds, then repeat the entire circuit.
Exercises:
Warm-up (1:26): jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.
Circuit 1: 3 exercises, repeated, 1 minute x2, 30 seconds
Low High Squat-R: start with feet together, holding one weight, step out into squat and bring the weight down towards your toes, then "shuffle" to the left (hop your legs together and then the left leg out), lifting the weight overhead.
Plank Kicks: in plank position, alternate kicking yourself in the butt with your heel quickly.
Run in Place: go as fast as you can, pumping your arms.
Repeat, this time doing the Low High Squat on the left leg
Circuit 2: 3 exercises, repeated, 1 minute x2, 30 seconds
Jack Press Jump: holding weights, bend down into a squat position and as you stand up, push the weights over your head and jack the feet out and land in squat position. Whew, this is a killer!
Back Lunge Kick-R: holding weights at your side, feet together, step back into a lunge with the right leg, as you bring the leg forward, kick it out front, then drop back into lunge.
High Knees: bring your knees up as high as you can to your waist and tilt your pelvis forward, tapping your knee with your hand and contracting your core.
Repeat, this time doing the Back Lunge Kick on the left leg
Circuit 3: 3 exercises, repeated, 1 minute x2, 30 seconds
Sumo Squat Curl: start with feet together, weights by your sides and bend into a narrow squat (feet together), then step out into a wide sumo lunge and curl weights up to your shoulders, then back in to squat and bring weights back down to sides.
Fast Feet: this is what I would call a football run: stand with your feet wider than hip width and come up on the balls of your feet and move them as fast as you can in a stationary position.
Jumping Jacks: light and easy, a nice break from the intense moves we've been doing.
Repeat
Circuit 4: 3 exercises, repeated, 1 minute x2, 30 seconds
Clean Lunge Jump-R: start in a squat position and bend down, bringing the weight towards your right ankle, then jump back into a lunge and "clean" the weight up by turning your forearm up and kind of flip your wrist.
Shuffle Burpee: shuffle two times to the right, then jump back into a burpee and back up, then two shuffles to the left and another burpee.
Twisted Skater: we've done these before--holding weights, step leg back and pull one weight up to your chest, then switch legs and go to the other side and switch weights.
Repeat
Cooldown: just over 2 minutes
Personal Opinions and Difficulty: This is a very tough workout that works every body part and keeps your heart rate up the entire time. I think this workout is especially challenging with the addition of the weights. Don't go too heavy here because you're going to be worn out very quickly. It's always better to drop the weight and have good form than lift heavy and sacrifice form.
Difficulty: 5/5 This is a heart-pumping workout that is extremely difficult. The moves themselves are tough, but the pace is fast, and with the cardio intervals, your heart rate will stay sky high.
Enjoyment: 5/5 Cardio is my thing and I love the addition of the weights! Plus, the quick cardio bursts in between circuits adds a little extra challenge!
Overall: 5/5 Great workout that gets the job done!
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