Even better, a couple of these moves have built-in stretches.
Theyll be a super-quick reprieve, but one you’ll feel nonetheless.
Take plank to Downward Dog, for instance.
Katie Thompson
Its also an energizing pose, so theres that.
This might feel especially great if you spend a majority of your day sitting.
The cardio workout below is for Day 16.
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.
Engage your core as you lift your right knee and pull your right elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
You should feel this in your obliques as a standing crunch, engaging your core to help with balance.
Focus on placing your right foot gently downnot just letting it slam to catch yourself from falling.
Do all the reps on one side.
Engage your core as you lift your left knee and pull your left elbow down to meet it.
Your knee should come to about hip height, and your elbow should tap your knee there.
Focus on placing your right foot gently downnot just letting it slam to catch yourself from falling.
Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
Return your right hand to the floor and shift your weight forward to come back into high plank.
Now, shift back into Downward Dog but this time tap your left hand to your right ankle.
Return to high plank.
(This position should be similar to a malasana squat pose, if you practice yoga.)
you’ve got the option to also step back into high plank position.
Lift both hands fully off the floor so all of your weight is in your feet.
Stand with your feet shoulder-width apart.
Swing your arms across your body to help you jump farther.
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
This is one rep.
Jump back to the left, landing on your left foot.
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.
