and today we're doing my gym routine to get that cardio. So let's do it! So I've got my toys here setup, I've got my
timer, I've got a big ball for my plyometrics, a kettle ball, a jump rope, and a mat. So we're going to do two full rounds, 30 seconds
each exercise. All right, I'm going to start my timer.
The first one is going to be a ball, plyo. And go! So squat, tap that ball, bring the feet to
the center. Squat, tap that ball, bring the feet to the
center. 30 Seconds.
So you can turn it into a hop, or you can
slow it down and squat, center it. Down, down, squat, center it. For all those beginners. Otherwise, intermediate/advanced, get that
heartrate up.
Cardio burn. Like I said, two rounds, 30 seconds. Five seconds left. Three, two, one.
We're going to take it to the mat. These are walkout pushups. 30 Seconds. You're going to bring your hands down, a nice,
good stretch, walk it all the way out, two pushups, and then back up.
Walk it, core is tight, stand all the way
up, then go back again. 30 Seconds. Two pushups, and back up. Go again.
All the way out. Two. Good. If you need to, drop to the knees right here
for your pushups.
Come back to the toes. Walk it back up. 10 Seconds left. Let's get one more in.
One more in. All the way down. Two. Stand back up.
Grab that jump rope. 30 Seconds. Ready? Both feet. Hit it! So 30 seconds here.
Some people want to go high knees, both feet;
whatever is comfortable for you. And if you dont have a jump rope, just
do it without. Pop, pop, pop. Heartrate up.
That's all that matters. Heartrate up. 10 Seconds. Five, four, three, two, one.
Finish with the kettle bell. Deadlift first. Deadlift it out and upright row. Deadlift and upright row.
30 Seconds here. So I dont have too heavy of a weight because
remember, this is more cardio driven. So it's just enough to get my heartrate up
so I can go higher rep for 30. Halfway there.
Nine, eight. You've got this. Seven, six, five, four, three, two, one, and
done. All right, back to the beginning.
One more round. That was two straight minutes. Let's add another two. Let's do it.
Wide. You can add a variation, single leg. Almost there. 10 Seconds.
Eight, seven, six, five, four, three, two,
and one. Awesome. Walk out pushups. Ready? And hit it! Reach down.
Walk all the way out. Two. All the way back up. This is full body.
A nice, good stretch in the hams, abs are
tight, all upper body. Nice. We've got two more. We can do two more.
All right. One more set, right here. All the way down. Deep as you can.
And back up. Good job. Jump rope. 30 Seconds.
And hit it! Great for the calves. Halfway. High knees if you want. Creates a little more intensity.
Ten, nine. Five seconds. Four, three, two, one. Kettle bell.
Last time. All you got. Three, two, one. Deadlift, upright row.
Hit it. Halfway. Pull with the glute. Row up with the shoulders.
Ten, nine, eight, seven, six, five, four,
three, two, one more, and one. All right! Great job. Stop my timer. There you have it.
A great four minutes solid. So if I were doing a 20 minute cardio I'd
maybe go out for a quick run, come back, and get into the circuit again. Go out for a run, get into the circuit again. Or you can use the whole entire circuit and
stop when you hit 20 minutes.
Hopefully that was challenging and great for
you. We love offering modifications as well. Every exercise should have a modification
so you can perform it safely, and effectively. Thumbs up, comment below.
Let us know how we're doing here at ATHLEANXX
for Women, and we'll see you next time..
No comments:
Post a Comment