Day 2: Cardio And Back

Instructions

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.

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) 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.

(3) Criss-Cross

Set Up: Stand with feet shoulder width apart, hands clasped in front of you.

Action: Quickly jump crossing right leg in front of left, then left leg in front of right. Keep alternating.

(4) 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.

Circuit 2

(1) 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.

(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) Mountain Climber

Set Up: Get in plank position.

Action: Alternate bringing one knee into your chest as quickly as possible.

(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.

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