Cardio Bootcamp by Go Girl

6 years ago
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5 Round Circuit

Round 1: Perform each exercise with the given number of repetitions (50 - 10).

Round 2: Perform each exercise with the given number of repetitions (50 - 10).

Round 3: Perform each exercise with the given number of repetitions (50 - 10).

Continue for 5 complete rounds.

Jump Rope 50x

40 Alternating Step Ups


Target: Glutes and hamstrings

Action: Use a sturdy chair or patio bench as a step up platform. Make sure whatever you decide to use is no higher than knee height. Place one foot towards the middle of the platform extending all the way through your supporting knee and hip. Tap your foot on the top of the bench for stability, or elevate your knee to challenge your balance. Carefully return to the floor and switch legs. Each knee raise counts as one repetition.

Variations: Add dumbbells to increase your intensity

30 Bicycles

Target: Abdominal muscles (specifically obliques)

Added Benefit: Built in recovery…PHEW!

Action: Start in a supine position with your hands behind your head and both knees curled to your chest. Keep your lower back grounded to the floor. Extend your right leg forward while rotating you right shoulder towards your left knee. Switch sides. Each rotation counts one repetition. 

Variations: To decrease intensity, keep your extended leg slightly bent

20 Dumbell Swings

Target: Glutes, core quadriceps, and shoulders

Added Benefit: Great butt and inner thigh strengthener

Action: Start in a sumo squat stance holding a dumbbell between your thighs. To begin the movement of the dumbbell, squat deeply pushing your hips back until the dumbbell is well clear of your groin. Stand up out of the squat position, thrust your hips forward, and wing the dumbbell as high as possible. The momentum of the squat-thrust should carry the dumbbell skyward in order to limit the workload of the arms.

Variation: It is not necessary to lift dumbbell overhead to still gain conditioning benefits

10 Burpees

Target: Glutes, core, quadriceps

Added Benefit: Great total-body firmer

Action: Start in a standing position with your feet hip width apart. Crouch down and place your hands on either side of your feet. Jump your feet out into a plank, back in, then stand up.

Variation: To increase intensity and add more target muscles like your chest or arms, simply add a push up from the plank position

For more information about Sandra, her workouts, and her Fitness Rehab gym make sure to visit her website!

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