45 Minutes of Cardio

I love cardio. It is my favorite. Not many people say that. I love to suffer I guess.

I created this workout to be something I can do anywhere because no equipment is needed. You have the option of using an exercise ball for one thing but it is totally optional.

This workout is by reps, not time, with exception of the warm up. So I encourage you to push yourself, especially on the 2nd round when it is hard. Just make sure you keep good form so you stay safe.

Also, feel free to adapt things to your abilities. I do. I can't do normal push ups or burpees yet due to my diastasis recti, so I adapt.

Enjoy the suffer fest.

Warm Up - 30 sec/ exercise

• Arm swings and walk in place

• Arm circles

• High March

• Boxer shuffle

• Leg swings (l)

• Leg swings (R)

• In and outs

• Jumping jacks

• Jump rope

• Slow butt kicks

Cardio intervals - 25 reps/ exercise

• Lunge kicks (R)

• Lunge kicks (l)

• Jumping jacks

• Squat jacks

• High knees (each side =1 rep)

• Push ups

• Sumo squat leg circles

• Side lunge hops (R)

• Side lunge hops (l)

• Spider push ups

• Squat jumps

• Bear crawls (both hands = 1 rep)

• Butt kicks (each side = 1 rep)

• High slips (R)

• High slips (l)

• Calf raises

• Tricep dips

• Tuck jumps

• Slow bridges

• Switch kicks (both legs = 1 rep)

• Quick feet in and outs

• Star jumps

• Side plank (R) 25 sec

• Side plank (l)25 sec

• Lunge jumps

Burn out round - 1 minute/ exercise

-step ups

- high knees with arms up or out

-toe taps on step

- wall sit with ball

-switch feet burpee with a tuck jump

Cool down of choice

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