Day 11: Cardio And Back
Remember to do your warm ups before you begin your daily workouts and cool downs after.
Beginners: Do each exercise for about 30 seconds, rest between 45-60 seconds, then do the next exercise. The goal is to complete the circuit 1-2 times.
Intermediate: Complete 2 exercises consecutively, break for 30 seconds, then do the next 2 exercises and so forth, until all 8 exercises are completed. The goal is to complete the circuit 2-3 times.
Advanced: Complete 4 exercises consecutively, break for 30 seconds, then do the next 4 exercises. The goal is to complete the circuit 3-4 times.
(1) Frog Jump
Set Up: Stand with your feet wider than shoulder-width apart, toes turned out slightly. Squat down.
Action: Jump forward landing in squat position, then jump back.
(2) Bent-Over Row
Set Up: Stand with your feet shoulder width apart, knees bent and hips pushed back, with a dumbbell in each arm, and palms facing each other.
Action: Bend your arms to row the dumbbells back. Hold for 2 counts then repeat to the start position.
Set Up: Stand with feet hip-width distance apart.
Action: Leap out with left foot, crossing right leg back behind left, toes touching the ground, and right hand reaching across body toward left foot. Repeat to the opposite side.
(4) Dumbbell Lat Pull Down
Set Up: Stand feet shoulder width apart. Hold a dumbbell in each arm, palms away from you. Extend your arms about 30 degrees.
Action: Bring your arms in to your chest while squeezing your shoulder blades together.
(1) Star Jump
Set Up: Start by standing with your feet close together and your arms at your sides.
Action: Lower into a half-squat, then jump upward as you open your legs and arms out to the sides, to bring your body into a star shape. Land softly, with your legs and arms back at the starting position. Repeat.
(2) Reverse Fly
Set Up: Grab a dumbbell in each arm. Bend forward until your torso is parallel to ground, with dumbbells hanging straight down in front of you.
Action: Keep a slight bend in your arms while opening them out to the side until they are in line with your shoulders. Hold for 2 counts, return to the starting position.
(3) Tire Run
Set Up: Stand with feet wide and knees slightly bent.
Action: Lift right knee up to hip height, lower then repeat with the left knee. Repeat, taking quick steps back and forth as if you’re running through tires.
(4) Prone Cobra
Set Up: Lay on your stomach, with legs straight and arms next to you.
Action: Squeezing your glutes and abs, raise, your body off the floor. Hold for 5 counts, lower then repeat.