Day 4: Cardio And Arms


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) Tricep Dip

Set Up: Sit on a chair with knees bent and arms next to you on the chair. Slowly slide off the chair with your elbows extended and knees bent.

Action: With your elbows behind you and chest up, slowly lower your body to the floor stopping when your triceps are parallel to the ground. Hold for 2 counts then extend your arms to return to the start.

(3) Single Leg Lateral Jump

Set Up: Stand on your right leg with abs tight and chest up.

Action: Jump from side to side. Switch to left leg and repeat.

(4) Close Hand Push Up

Set Up: Get in a push up position, with hands closer than shoulder width apart. Hands should be as close to your torso as possible and elbows behind you.

Action: Slowly lower yourself to the ground, hold for a count, and then slowly return to the starting position.

Circuit 2

(1) Skaters

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.

(2) Bicep Curl

Set Up: Stand with your knees slightly bent and shoulder width apart, hold a set of dumbbell in your arms, bar on the inside grips with your arms extended, palms facing forward.

Action: Bend your elbows and raise the weights up in a smooth arc until elbows are 90 degrees. Pause and squeeze for a count then lower to the start.

(3) Jump Squat

Set Up: Stand with feet about shoulder width apart. Squat as low as possible, keeping your knees bent at 90 degrees and pointed out away from your body.

Action: Jump up and land lightly back into a squat.

(4) Hammer Curl

Set Up: Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand, with a neutral grip, and palms facing each other.

Action: Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, really squeezing your biceps, then return to the starting position and repeat.

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