After the Fourth
July 7, 2018
Monopoly
July 7, 2018

Cardio Coordination

  • When: 07/07/2018
  • Q: Jazzy
  • Pax: Pele, Beehive, Queen Bee, Java, Missy, Out Loud, Yo-Yo, Salt, Chili Bean, FNG Emilee: Caliber, Lonestar, Jazzy

We loved the overcast morning that gave us a break from the heat!

We started out with a quick warm up of butt kickers, high knee pull downs, and jumping jacks, then it was time to get to work.

The Workout- Taken from Fitness Blender website: https://www.fitnessblender.com/videos/no-burpee-hiit-cardio-and-abs-fat-burning-bodyweight-cardio-without-burpees

Switchfoot kicks & Jump Squats – We alternate back and forth between two different exercises in this first interval; 20 On, 15 Off x 2 each, repeated twice.

Cardio Kickboxing Hooks + Uppercuts – After two slow motions demonstrations on each side, you will do 10 full speed reps on both sides of the body. Make sure and keep your core tight the entire time and you will definitely feel it tomorrow.

Squat Jacks – 50 Seconds

High Knees – 50 Seconds

Lateral Jumps & High Knee Jacks – In an AB AB format, we will do 40 Seconds of each, followed by 15 seconds of an active rest

Cardio Kickboxing – Jab + Cross + 2 Knees – Ten reps on each side

3 Pulse Jumping Lunges – 20 On, 15 Off, x 4

10 Jackknife Crunches

Pushup hold – 20 On, 15 Off x 4

Reclined Rotations – 50 Seconds

LBC ab burn

Cool Down & Stretches

 

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