Day 16: Cardio And Back

Instructions

Remember to do your warm ups before you begin your daily workouts and cool downs after.

Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.

Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.

Circuit 1

(1) Burpees

Set Up: Stand with your feet shoulder width apart, squat down, placing your palms outside and slightly forward of your feet.

Action: With your weight supported by your hands, thrust your feet backward to the traditional up position of the standard push-up. Do one push-up and return to the up position, then jump (or walk) your feet toward your hands in one movement, then stand in the start position and repeat.

(2) Straight Arm Pull Back

Set Up: Stand with your feet shoulder width apart and bend forward about 45 degrees. Hold a dumbbell in each arm. Squeeze your abs and lift your chest up.

Action: With both of your hands straight, slowly raise the weights and bring them behind you while squeezing your shoulder blades together. Hold for a count then return to starting position.

(3) Low In and Out Jump

Set Up: Stand with your feet about shoulder width apart. Bend your knees and push your hips back with your hands behind your ears.

Action: Jump in and out, (keeping your abs tight, knees bent and hips pushed back).

(4) Palms Up Lat Pulldown

Set Up: Stand feet shoulder width apart. Hold a dumbbell in each arm, palms facing you. Extend arms about 30 degrees.

Action: Bring your arms in to your chest while squeezing your shoulder blades together.

Circuit 2

(1) Side Lunge With Hop

Set Up: Stand with your feet wider than shoulder width apart.

Action: Keeping your right leg straight. Bend your left knee and lower your hips until your left thigh is parallel to the floor, hop to your right, bend your right knee and lower your hips until your right thigh is parallel to the floor.

(2) Bent Over Dumbbell Row

Set Up: Stand shoulder width apart and hold a dumbbell in each of your hands with palms facing each other. Lean forward from hips until and slightly bend your knees. Extend your arms until they are next to your body.

Action: With your abs tight, squeeze your shoulder blades together, bend your elbows and bring them back as if you ‘re going to hit the wall behind you, hold for a count then repeat.

(3) 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.

(4) Superman with Alternating Glute Raise

Set Up: Lie face down on the mat with your arms in front of you and your legs fully extended behind you.

Action: Squeeze your abs and glutes and raise your left hand and right leg off of the ground. Hold for a count, then return to start position. Repeat on the opposite side.

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