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Cardio Explosion

I am thinking I need a rating system for my workouts.  Instead of stars, I think I need to do sweat droplets. So if I had to rate this one I would say it is a 9 out of 10 in sweat droplets.

I followed up my lifting program with this H.I.I.T. cardio workout. They always sound good when I am working through them in my head and writing them down. Then I begin the workout and immediately think ,”What was going through my head when I came up with this?”  I completed the workout with my heart racing and puddles of sweat on my matt.  I apologize that I do not have videos to go through the exercises. I will describe them as best I can.

I did this workout with my Gymboss timer set at 1:00 minute work/ 15 second rest for 30 rounds. That is three times through the workout. You can set it for 10 rounds and repeat it 3 times. That will give you a break between each round to get a drink and towel off.  If you are intermediate, you can set your timer for 45 second work/ 15 second rest  for 10 rounds(3x’s).  And if you are a beginner, set your timer for 30 second work/ 30 second rest for 10 rounds (3x’s).  I would recommend starting light and setting your timer for 10 rounds, that would be one time through. If it seems too easy, you can change the work time on your timer for the next round.

 

1:00 minute work/ 15 second rest    30 rounds (3x’s through)

1) Ugiball Right Side Lunge w/Right Knee Lift

Hold ugi or medicine ball in hands while you do a side lunge to the right. Tap the ball on the floor by your right foot. Push off your right foot to return to the start. As you are coming back to center, swing the ball over to the left side and circle it overhead. It is going in a clock wise motion. Pull ball down to right side as you pull the right knee up to meet the ball. That is 1 rep. Repeat until your beeper goes off.

2) Ugiball Left Side Lunge w/Left Knee Lift

Hold ugi or medicine ball in hands while you do a side lunge to the left. Tap the ball on the floor by your left foot. Push off your left foot to return to the start.  As you are coming back to center, swing the ball over to the right side and circle it overhead. It is going in a counter clock wise motion. Pull ball down to left side as you pull the left knee up to meet the ball. That is 1 rep.  Repeat until your beeper goes off.

3) Right Side Plank Hold w/Right Knee Crunch

Balance in a right side plank with your left foot stable on the floor. Your right foot is inside the front of your left foot with a slight bend in the right knee. Your left hand is behind your head with your left elbow pointing to the ceiling. You bring your right knee in and rotate your elbow to the knee. Return foot and elbow to starting position. This is not about speed, it is form.

4) Left Side Plank Hold w/Left knee Crunch

Balance in a left side plank with your right foot stable on the floor. Your left foot is inside the front of your right foot with a slight bend in the left knee. Your right hand is behind your head with your right elbow pointing to the ceiling. You bring your left knee in and rotate your elbow to the knee. Return foot and elbow to starting position. This is not about speed, it is form.

5) Three lateral hops/ Burpee with push-up

I used my ugi ball to hop over. You can use a rope, a ball, a matt or an imaginary line. Whatever is comfortable for you. Do 3 lateral hops, pulling your knees up as high as you can. Hop into a plank and place inside hand on ball for push-up. That is 1 rep. Hop up and begin 3 lateral hops from that side. You should end on the opposite side to perform your push-up.

6) Drop Squat Series

Hold ball overhead. Drop ball and squat low to catch the ball. Stay in low squat, place the ball on the floor and hop over it. Hold in low squat and pulse 3 times. Hop back so ball is in front of you. Pick up ball and hop turn so you are facing the opposite way. 1 rep. Repeat everything facing the opposite direction.

7) 5x Wall-up/ 5x Explosive Push-up Challenge

You are in a pike position with your hands and feet on the floor, your butt facing the wall. Hop both feet together high onto the wall, and then back down onto the floor 5 times. Walk hands out so you come to a plank and do 5 explosive push-ups (hop feet out wide as you go down in the push-up, then hop feet in together as you come up from the push-up. Think of jumping jack feet.). 1rep. Walk hands back to pike position and repeat.

8) Dip w/Dancing Crab

Hands on bench and feet on floor, in dip position. Bend elbows and lower down to a dip. As you press up, bring your right leg up and tap your left hand to the toe. Back down to dip, and as you press up bring your left leg up and tap your right hand to the toe.  Continue to alternate legs and hands. It is always the opposite hand of the opposite foot that leave the bench and floor to maintain your balance.

9) Deep Squat w/Alternating Kick Forward

Hands behind head or at your side, squat low and come up kicking right leg high in front. Squat down low and come up kicking left leg high in front of you.

10) Leg Raises

I used a rubber tube for resistance. Hold feet in the air, legs are straight. Your feet and hips should be lined up so you are in an “L” shape. Contract your abdominals. Maintain that contraction as you lower your legs down. Focus on holding the abdominals tight. It is not about how far you can lower your legs. When you feel your back arch, you have gone too far and it is your hip flexors doing the work. So stop before your back lifts off the floor. Keep the abdominals contracted and raise back up. (If you use rubber tubing, hold the tube tight in your hands with resistance. Keep resistance on the tube as you lower your legs down. Maintain the contraction in your abdominals and do not let your back lift off the floor. Return to start. (Note: You will feel this in your biceps because of keeping resistance on the rubber tubing. )

My times were:

1) 21, 22, 21

2) 22, 23, 22

3) 33, 35, 34

4) 33, 36, 34

5) 6, 6, 6

6) 6, 6, 7

7) 3, 4, almost 4

8) 27, 25, 25

9) 25, 27, 27

10) 19, 20, 21