This cardiovascular workout will have you sweating in no time! We are going to focus on getting your heart rate up, breaking a sweat, and burning some calories. Do this circuit of aerobic exercises at home in your living room or outside in your back yard. You don’t need any equipment (just a chair or a step). Bring the right attitude, some fun music, and even a friend for motivation. Have fun!
Perform each exercise for 1 minute and then move on to the next exercise for a beginner. Repeat circuit 1 time for Intermediate, Repeat circuit 2 times for Advanced. Try to take as little break as possible between each exercise.
- *Cross Country Skiers
- Jumping Jacks
- High Knees
- Step Ups (onto step or chair)
- Running in place (or outside if you have the room)
- **Pop Squats
- Mountain Climbers
- ***Hop Scotch
- Jump Lunges (do pulse lunges if you have bad knees)
- Butt Kicks
*Cross Country Skiers: Start in an upright position with the legs in a staggered stance (one leg about 3 feet in front of the other). If the left foot is in front, put the right arm out in front, and visa-versa. Start the movement by shifting the feet (right foot in front) and the arms. Make sure the front arm goes up in the air and the back arm should be down at the side, slightly behind. Repeat to the other side. Keep repeating in a continuous fashion for a timed period.
** Pop Squats: Start with your feet together and your hands on your hips. Pop feet out so they are a little wider than shoulder width apart and as you are jumping out, you will land in a squat position (like shown in pic 2). When you have reached the squat position, you will return to starting position. These are done quickly as you are popping in and out. Do 25 reps or 1 minute. See for picture: http://www.barbellesathome.com/workouts/my-favorite-plyometrics/
***Hopscotch Drill: Start with the feet shoulder width apart. With every move, you are going to be hopping forward. Start by hopping forward onto the right leg, then hop forward landing on both feet. Continue by hopping forward to the left leg, and then hop forward landing on both feet again.