Max Cardio Conditioning
Warm-Up
JogJumping jacks – arms upJump rope S – SHigh knees – arms outSwitch kicksHit the floorS – S floor hopsRound two: repeat the warm-up cycle again, but this time go slightly harder.Round three:SprintJumping JacksHeismanOne – Two – ThreeHigh KneesWater breakStretchWater BreakCircuit1 minute each exerciseHigh Low Jab with SquatFootball RunsBasketball Shot with SquatsA Right– Left -KicksDiamond JumpsIn – Out Push-up JacksSuicide jumpsHigh Knee/Low/Floor SprintsSki ABSKick Step BackSquat TwistOver The River HopsAttackPower KneeSki Down HooksBelt KicksForward/Back SuicidesPush-Up ABSPlank Punches8 Jump Ropes/ 8 Hop SquatsSquat Speed Bag-Finished-Stretch
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Cardio ABs
Warm-Up
Jog
High Knees
High Knees with Twist
Jump Rope – Keep knees soft
Tuck Jumps – Use core to lift knees
Water Break – 30 Seconds – Don’t stop moving
Wide Tuck Jumps – These are the same exercise you just did in your warm-up, but your leg stance is wide. Hence…
Get into the C-Sit position
Twists – Here all you are doing is having your arms in front of you and twisting side to side in your C-sit position
Twist with Knee
The same thing you just did but you are adding a knee to your forearm
A-Frame Ab Twists
These are more or less the same thing as the twist, but your arms are extended into an A-Frame shape.
A-Frame with Knee
Hold Center – Just hold yourself in the C-sit position
Water Break – 30 Seconds – Return to the C-Sit position
Single Leg Rises
While you are in the C-Sit position, extend one leg on the floor. Now raise that leg so it is still extended and about 2 inches off the floor.
Single Leg Rises
Continue this exercise with your other leg. – always rest when you need it.
Water Break – 30 Seconds
Both Leg Rises
Now you are going to do the same thing you just did with both legs at the same time.
High Plank Position
You are now assuming the high plank position.
High Plank Alternate Knees
While in the high plank position (i.e. a full push-up position), use your core to bring your knee to your shoulder – alternating sides. Remember my little spill about proper form.
High Plank Fast Knees
Same exercise you just did, now pick up the pace.
High Plank Position
Assume the low plank position (i.e. in a push-up position but on your elbows)
Low Plank Alternate Knees
Child’s Pose
Pulse Tucks – Low & High
In this exercise you are in both a low and high plank position. Here you are only moving your abs and butt while keeping the rest of your body as straight as possible.
Done!
