Cardio Madness #2 by Daniela скачать в хорошем качестве

Cardio Madness #2 by Daniela

No Rest for the Warriors by Daniela No Equipment Cardio Madness #2 “This workout has 3 parts and a burnout at the end. Part 1 is 3 circuits with 7 moves each for 50 seconds and no rest in between the moves. They are basic cardio moves so you don’t have to think about crazy combinations, you just try to keep it quick and work on your endurance for the whole circuit. After each circuit you can take a rest but keep it short. Part 2 is a quick cardio pyramid. There are 4 moves, you do each for 40 seconds no rest, 30 seconds no rest, 20 seconds no rest and then 10 seconds no rest. In between each full round you get a 10 second break. Part 3 is a cardio AMRAP. Hope you enjoy it.” ~ Daniela Part 1: 3 circuits with 7 moves for 50 sec each no rest Circuit 1: 1. Toe touch jacks 2. High knees with T arms 3. 5 squat jacks star jump 4. tricep pushup burpee 5. jumping lunges 6. walking pushup + plank hop 7. bunny hops (pop squats) Circuit 2: 1. Angry donkeys 2. 8 high knees drop and pop 3. Rev lunge LL pulse 4. Diamond pushup burpee 5. Rev lunge RL pulses 6. 3 upright Heel clicks + squat hold 7. 8 mtn climbers + explosive (clapping) pushups Circuit 3: 1. Groiners 2. Squat jumps 3. Walking lateral plank + oblique hops 4. Fast feet 5. Vertical frog jumps 6. Spiderman Dive bombers 7. In and out squats Part 2: Quick cardio Pyramid: 40/30/20/10 second intervals 10 sec rest after each full round 1. Burpee tuck jumps 2. Lizard hops 3. Double butt kickers over mat 4. Prisoner Jacks (Jumping oblique twists) Part 3: Cardio AMRAP 10 minutes 5 moves 10 reps each 1. Burpee 2 switch lunges 2. 180 squat tuck jumps 3. plank jacks in tricep hold 4. heel clicks 5. double buttkickers standing Burnout: 2 minutes Add-on plank jack pushup star jump burpee. Do a pank jack pushup and a start jump at the top. Then do 2 plank jack pushup and 2 star jumps at the top and so on until 2 minutes are up. Round of Applause Burnout by Christine Comeau: “I always think we deserve a round at the end of a workout!  All the moves include a clap” ~ Christine: HIIT AT 40:10 1. RL Bulgarian clap under 2. LL Bulgarian clap under 3.  clap push up 4.  clap knee abs 5. Alt fwd lunge tuck with clap under front leg 6. clap jack (clap above head and alt clap under each leg) 7. squat jump clap and squat squeeze 8. clap abs 9. rev lunge kick and clap under lunging leg 10. plank lunge clap