Think you wont receive any aerobic benefits by doing this?
Thats because these exercises are working multiple muscle groups at one time.
So continue to challenge your body, but dont be afraid to make modifications if need be.
Katie Thompson
The cardio workout below is for Day 19.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Workout Directions
Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
If you finish in less than 60 seconds, rest.
At the start of the next minute, start again.
Repeat in this way for four minutes.
Lunge Jump
Stand with your feet together.
Your right knee should be above your right foot and your butt and core should be engaged.
Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
Continue for a set amount of time on one side, then repeat with the other leg.
you might also switch legs as you jump if you prefer.
This is the starting position.
Keeping your core tight, draw your right knee to your chest.
Return to the starting position and immediately draw your left knee to your chest.
Return your left leg to the starting position.
That’s one rep.
Continue to alternate.
The quicker you move your legs, the more of a cardio challenge this will become.
confirm to keep your core engaged and back flat throughout.
If you have to slow down to maintain form, that’s fine.
(This position should be similar to a malasana squat pose, if you practice yoga.)
it’s possible for you to also step back into high plank position.
Lift both hands fully off the floor so all of your weight is in your feet.
Jab to Uppercut
Start in boxer stance, hands near your nose.
Your back heel should be slightly lifted off the ground.
Have your fists closed with fingertips facing your chin.
Keep your hips in place as you punch your left hand straight out.
Be sure to keep your right hand in a fist, tucked and at the ready.
Return your left hand to the starting position.
Return your right hand and hip to starting position.
Repeat jab to uppercut.
Squat Jack
Stand with your feet together.
Clasp your hands together in front of your chest.
Jump your feet out so that they’re slightly wider than shoulder-width apart.
Sit with your knees bent out in front of you, feet flexed and heels on the floor.
Keeping your abs engaged, twist your torso from right to left.
Optional:Hold one dumbbell in your hands, as shown.
Jump both legs out while raising both arms above your head until your hands meet.
Return to starting position.
Continue this movement for 40 reps.
