Heavy On The Cardio – Modified :-)

Get your WARMUP in!! High-knees, whatever you’ve got.

In BLUE what you’ll require for this workout.

Now: CARDIO – FIRST PART

1 min skip-rope

1 min JJ’s – 2-5 pounds dumbbell, each hand: So it’s Jumping Jacks (single jump out/in) with bicep curls.


SECOND PART:

  1. A-frame Abs.  A-Frame Abs  5-10 pounds if you’re able. But 5 is good! Or whatever you can do. Beginner: 12 reps. Intermediate: 25 reps. Both sides count as 1 rep (I know, I suck!)
  2. In RAISED PLANK: Keeping Hips parallel to the floor (watch in low mirror), pull sandbag (You can use a 10-pound ankle weight for the drag) across… So if bag starts on the right side, you cross your left hand over & pull it with your left hand, maintaining this plank. The bag is about right in front of your fingertips. Beginner: 12 reps. Intermediate: 25 reps. Both sides count as 1 rep (because again, I suck).

Your REST:

Beginners: 50 secs after 1st part before 2nd part and again before you return to the 1st part.

Intermediate: 30-40 secs after 1st part before 2nd and again before you return to the 1st part.


Beginner: 2 times (A-frame abs AND raised plank with sandbag).

Intermediate: 3 times (A-frame abs AND raised plank with sandbag).

BEGIN & END with the cardio. Beginners will do 3 cycles of cardio & Intermediate level will do 4 cycles of cardio. 

So it’s the 1st part then 2nd then 1st then 2nd (You end when you’ve done the 1st part 5 times)

What will this do for you? This is a good way to practice that mind over matter….Your mind will grow stronger forcing your body to…

Please let me know what was hardest for you! Always, feel free to leave comments & questions. I’ll do my best to help!

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