Are you ready to get sweaty?
Today were doing a five-move cardio circuit workout with an awesome EMOM finisher.
Now might be a good time to think back on your progress so far.
Katie Thompson
When youre completing this cardio circuit, take a moment to listen to your body.
What feels easier than it used to?
What still feels difficult?
What is challenging, andwhat is rewarding?
We also mentioned how the more cardio you do, the easier it gets.
The cardio circuit workout below is for Day 19 of theSELF Better Together Challenge.
Check out the full month of workouts righthere.
Or go to the workout calendarhere.
If you havent signed up to receive daily emails, do thathere.
Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
That’s 1 circuit.
Do the circuit 35 times.
Then try the EMOM finisher.
If you finish in under 60 seconds, rest.
At the start of the next minute, repeat the circuit again.
Continue in this way for 4 minutes.
Come into a half squat by bending your knees a little and sending your butt back.
When you reach the end, tap the floor with your right hand.
Shuffle to the left and tap your left hand to the floor.
Continue to move back and forth as quickly as possible.
Start in an all-fours position with wrists under your shoulders and knees directly under your hips.
Your back should be flat, and your weight evenly distributed on your hands and toes.
This is your panther plank.
Pause here for a breath.
Now step your right foot forward, then your left foot forward, returning to your panther plank position.
Continue to alternate between panther plank and high plank.
Sit tall with knees bent and feet flexed, so heels rest on the floor.
Keep your back as flat as possible, chest up, and core engaged.
If youre using a weight, hold one weight with both hands close to your chest.
If youre not using a weight, hold hands in prayer at chest height.
Rotate your torso and arms to the right, bringing hands down by your side.
(Your hands do not have to touch the floor.)
Repeat on the other side.
Move as quickly as possible, rotating side to side, while maintaining good form.
Engage your core and draw your right knee to your chest.
Return to your starting position and immediately draw your left knee to your chest.
Return to your starting position.
Continue to alternate, moving quickly.
Stand and immediately step out to the right with your right foot.
Now step out with your left foot to do a lateral lunge on the left side.
Then return to a squat.
Continue to alternate sides with your lateral lunges, adding a squat between each one.
Skater
Stand with your feet hip-width apart.
Lift your right leg and jump to the right.
Let your left leg straighten and follow.
Swing your left hand in front of your body as your right arm swings behind you, naturally.
Swing your right arm in front, left arm behind.
Continue to alternate sides, moving as quickly as possible.
Squat Pulse
Stand tall with your feet hip-width apart and core engaged.
From here, stand up halfway, squeezing your glutes to come into a half-squat.
Lower again into a full squat.
Continue to pulse halfway up and back down.
