[fitness_icons icons=”wp-content/themes/fitness/images/icons/glyphicons_282_cardio.png”] Cardio
*Important Note: This is a high intensity workout so please take precautions by getting clearance from your physician before doing any of the exercise programs from this website. Also consult with the MyFP50 Trainer Fitness and Exercise Disclaimers Page prior to doing any of the exercise routines on this website.
- Go at your own pace. This workout is layered so you can do just that. You can opt to stay at the first level or move on to the more challenging ones. But it is important to work within your personal limitations to get a safe and effective workout.
- Take rests when you need to
- stay hydrated – sip water – wait for your heart rate to go down a little first.
- Don’t skip the warm up or the cool down. This will help prevent injury and also improve performance.
- Pay attention to form. If you feel your form is compromised, slow it down a bit to get it right. Proper form is more important than speed.
Equipment Needed: A mat, towel and water
Total Exercise time: (20 – 40 minutes, depending on number of rounds completed)
Format – Exercises are performed 1 level at a time and repeated 3X. At the end of each level, there is a 30 second rest (except for the warmup) before moving on to the next one. At each new level the preceding exercises are made more challenging. You can elect to stay at the same level you were or move on to the more challenging movements.
WARM-UP (Approximately 9 minutes) 30 seconds each exercise performed consecutively. At the end of each level, move on to the next, NO rest in between. |
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| EXERCISE | LEVEL 1 | LEVEL 2 | LEVEL 3 |
|---|---|---|---|
| Jumping Jacks | Straight-Arm Step | Straight-Arm Jacks | Full Jumping Jacks |
| Squats | Basic Squats | Double Time | Hop Squats |
| High Knees | High Knee March | High Knee Mountain Climbers | Mountain Climbers (On the floor) |
| Lunges | Step Lunge Forward-R, L | Step Lunge Back-R, L | Switch Lunges |
| Push Ups | Wall Push Ups | Knee Push Ups | Pushups on Feet |
| Plank Runs | Slow-Knee drive w/toe tap | Slow-Knee drive w/o toe tap | Plank Runs full speed |
Now you are warmed up and ready to go. Rest for 30 seconds-sip some water, then let’s work out!
The Work Out – Starting at level 1, perform each exercise consecutively for 30 seconds before moving on to the next one. Rest 30 seconds at the end of each level, move to next challenging level or stay on the same one. At the end of level 3, rest 30 seconds before moving to next group. There are 3 groups, followed by the cool down.
GROUP 1 (Approximately 5 minutes) |
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|---|---|---|---|
| EXERCISE | LEVEL 1 | LEVEL 2 | LEVEL 3 |
| Side Lunges | Alt. Side Lunges | Side Lunge-Knee Up | Side Lunge Knee up-hop |
| Pogo Hops | Reverse Lunge-knee drive | Low Rev Lunge knee drive | Low Rev Lunge to Pogo Hop |
| Rot-Touch Floor | Rotational Stepping | Rotationals-Touch Knee | Rotationals-Hop Center |
GROUP 2 (Approximately 5 minutes) |
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|---|---|---|---|
| EXERCISE | LEVEL 1 | LEVEL 2 | LEVEL 3 |
| SQUATS-JUMPS | Heel Raises | Vertical Jumps | Squat JUMPS |
| BURPEES | Step to plank, Stand | Low Squat Burpee | Burpee Jumps |
| SKATERS | Alt Curtsy Lunges | Skater w toe taps | Skater Jumps |
GROUP 3 (Approximately 5 minutes) |
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|---|---|---|---|
| EXERCISE | LEVEL 1 | LEVEL 2 | LEVEL 3 |
| Plyo Pushups | Pushup | Push Up Row | Plyo Pushups |
| Hip Up Marches | Hip Ups w toes up | Hip Ups, March, Down | ISO Hip Up with Alt Marches |
| Reverse Plank to VHold | Reverse Plank-Up Down | V-Hold | Reverse Plank to V-Hold |
Cool-Down
- Inhale-Exhale, circling and reaching arms overhead and back down (3X)
- Hip Bump (Tilt hip to one side alternatively)
- Circle Hips
- Standing Chest Opener (Archer)
- Right Side Lunge to Runners Lunge to Deep Lunge.
- Repeat Left Side
- Hip Opener (elbows pushing against knees)
- Round and Arch Back
- Roll Up to count of 4
- Quadricep stretch on each leg
- Inhale/Exhale, circling and reaching arms overhead and back down. (3X)
And you’re done! Great job!
I will be posting pictures demonstrating each of the exercises. Also there will be a Youtube demonstration of this workout available online soon. So please keep checking in. I would also appreciate and comments or feedback–even if you didn’t like it, I want to know.
Thank you for reading my blog and doing something active today!