Intro – Week 3 – Day 5 – High Impact Cardio

Repeat for a total of 4 rounds

Forward Lunge Twist
1. Stand with feet hip-width apart, keep the back straight, shoulders back and core engaged.This is the start position.
2. Take a large step forward and slowly bend both knees. The back knee should be just above the above the floor. From this position, use the arms to twist the torso toward the front leg.
3. Return the arms back to the center, then push off the heel of the front foot and go back to the starting position.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings, & Core

Stationary High Knees
1. Start standing with feet hip-distance apart
2. Lift the right knee as high as it will go, raising the opposite arm.
3. From here, quickly switch so the left knee is up before the right foot lands.
4. Continue alternating the knees at a relatively fast pace.

Primary Muscles Worked
Total Body

Mountain Climbers
1. Begin on the hands and feet with the wrists underneath shoulders. Keep the abs pulled in and back flat without letting the hips sink.
2. Draw the right knee into the chest, then quickly switch and pull the left knee in.
3. Continue to switch knees, drawing one knee into the chest while the other remains straight. Continuously switching simultaneously using a “running” motion.

Primary Muscles Worked
Abdominals, Shoulders, Quadriceps

Complete 10-20 Repetitions or 30-45 Seconds

Jump Squat
1. Start with the arms at the sides of the body, feet shoulder width apart, chest up, and back straight.
2. From here, drive the weight into the heels, bend the knees,and sit into the squat position.
3. Pressing with the balls of the feet, jump up as high as possible.
4. Land with the weight back in the heels and knees bent.
5. Immediately repeat the movement.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Jumping Jacks
1. Begin standing with the feet together and arms at the sides of the body. This is the start position.
2. In one motion, jump the feet out to the sides, simultaneously raising the arms above the head.
3. Immediately reverse the motion back to the start position.

Primary Muscles Worked
Total Body

Complete as many as possible in 60 seconds, trying to increase reps progressively over time

Burpee
1. Stand with the feet shoulder-width apart, weight in the heels, and arms at sides of the body. This is the start position.
2. Raise the arms above the head and jump as high as possible.
3. From here, place the hands on the floor underneath the shoulders then immediately jump the feet back to softly land on the balls of the feet in a plank position.
*Be careful not to let the hips sink here.
4. From the plank position, jump the feet forward so they land just outside of your hands.
5. Finally, reach the arms over head and explosively jump up into the air.
6. Repeat the movement from the start position.
*Modification quickly step the feet back instead of jumping.

Primary Muscles Worked
Total Body

Repeat for a total of 4 rounds

2019-12-18T19:29:43+00:00