Cardio Combo 5

It’s time for a new cardio combo folks! I think you’ll like this one. Once you get the moves down and reach a nice rhythm you can speed it up for more intensity or maintain this for an extended time to work on endurance. You will target your entire body while boosting your heart rate.

WATCH THE VIDEO ABOVE AS YOU DO THESE MOVES:
Drop down to a back roll bringing your knees to your chest and lifting your hips off the ground. Roll back up to your feet into a LOW squat. Hold this for 3-5 seconds. Place your hands on the ground in front of you, jump your feet back until you are in a plank and do one pushup. Jump your feet up between your hands into a LOW squat and hold 3-5 seconds. This is ONE REP. How many rounds can you do in one minute?

Notes: Work as quickly as you can while maintaining impeccable form. Keep breathing. Pausing for a few seconds in the squats forces your muscles to work against the momentum you build up in the roll backs. Keep the knees over the feet, not past the toes, and weight in your heels in the squats.

Easier: Take the plyo out of the moves by walking your legs in/out of the planks. Do the easier pushup modifications shown (knees, hips). Take the back roll out and just do a reverse crunch. The transition between the 3 moves will not be a fluid but if you move quickly your heart rate will still get up there. Do fewer reps/less time.

Harder: Do more reps/longer time. Add more than one pushup in each rep. Hold the low squat longer. Work faster but maintain form.