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If this sounds like you, we’ve got just thecardio workoutfor you.
Amber Venerable
Timing wise, this is a steal of aworkout.
It slides in just under the 10-minute mark, hits your entire body, and gets your heart pumping.
Go through the entire sequence on one side of your body first.
For move five, alternate sides.
Then, repeat the entire sequence on the second side.
Single Leg Reach + Jump: 60 seconds
To make this easier, skip the jump.
Jump Lunges: 60 seconds
To make this easier, take out the jump.
To make it harder, make a run at find a tough tempo and stick with it.
“As you start getting that burn, you want to slow down,” Williams says.
How do you know when you feel it?
Force yourself to keep both the form and the tempo and you’ll really work your quads.
You’re going to feel this particularly in the quads.
You’ll still feel your glutes working, but your quads will burn a lot more.
see to it your push-up form is perfect before you progress to a spider push-up.
Once you feel comfortable with that, add in the kick.
To make it harder, keep your kicking foot off the ground for the entire 60 seconds.
Get ready to feel the burn in your obliques and shoulders here, Williams says.
Also, be sure to watch your form since there’s a rotation element, which can get messy.
Stay in control as you turn."
Keep the movements slow and controlled.
It’s much harder if you keep your foot off the ground the entire time.
“You’ll feel this in your core, and also in your quads,” Williams says.
You’ll also hit your shoulders and thighs with all the holds and twisting.
