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cardio and more

Workout: Cardio & More!

woman in all black doing a box jump in the gym

Time: 45 - 60 minutes

Equipment Needed: Medicine Balls, Sand Bags / Dumbbells, and a Jumping Rope

Warm Up: 5 - 10 minutes

Stations: 

Perform the following exercises for 30 seconds with 10 seconds rest between. After completing one set all the way through, immediately go into a 60 second plank. Rest 1 minutes and then repeat for 5 total sets.

  1. Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat

  2. Jump Rope

  3. Overhead Medicine Ball Slams

  4. Sand Bags / Dumbbells Squats with Overhead Lift

  5. V-Jumps

Immediately go into a 60 second plank at the end of the set. Rest 1 minutes and then REPEAT for a total of 5 sets.

Rest 2 - 3 minutes

Finisher:

2 Tabata style sets. Complete 20 seconds of work followed by 10 seconds of rest for 8 sets equal to 4 minutes. Rest 1 minute between each Tabata.

  • Tabata #1: Spiderman left leg and Spiderman right leg - alternating between the two

  • Tabata #2: Jack Knife Crunches left leg straight and Jack Knife Crunches right leg - alternating between the two

Example: 

  • 20 seconds Spiderman - left leg

  • 10 seconds Rest

  • 20 seconds Spiderman - right leg

  • 10 seconds Rest

Repeat x4

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by anilakkus from Getty Images Signature 

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