left!of our challenge, and today were focusing all weve got on a bodyweight cardio workout.
You might just find you like it.
Or go to the workout calendarhere.
Katie Thompson
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Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
Do the circuit 35 times.
Then try the countdown finisher.
Start a timer for 5 minutes.
Do each move below for the indicated number of reps, as quickly as possible, with no rest.
After you finish all the moves, hold a forearm plank until the timer runs out.
Note: Each side equals 1 rep.
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.
Lift your right hand and left foot a few inches off the floor.
Return to your starting high plank position and repeat on the other side.
you could also move slowly and keep your knees slightly bent throughout.
If your flexibility does not allow you to tap your toes, tap your shin or knee instead.
Squat
Stand tall with your feet hip-width apart and core engaged.
Return to starting position by squeezing your glutes to stand.
Tuck your tailbone and engage your core, butt, and quads.
This is the starting position.
Your head should now be between your shoulders.
This is your Dolphin Pose.
Pause for a second and then slowly lower back into a forearm plank.
Continue to move from plank to Dolphin.
Burpee
Stand with your feet shoulder-width apart and arms by your sides.
Squat and reach forward to place your hands on the floor, shoulder-width apart.
Jump your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.
Jump your feet toward your hands.
Spring up, reaching your arms overhead.
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.
Reverse Lunge
Stand with your feet shoulder-width apart, core engaged.
Step back with your right foot and bend both knees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off your right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Make it harder:Hold a dumbbell in each hand.
Push-Up
Bend your elbows and lower your body to the floor.
Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Resist the urge to simply collapse your chest to the floor.
Work to bring knees to the floor with control, then lift them again.
