Skip Section Navigation

Cardio & Legs

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Workout
Circuit 1: Complete each exercise with ALL OUT intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat circuit 1 for 2 sets. Add the “Burn Out” exercise immediately following the second set.

Circuit 2: Complete each exercises for the designated amount of repetitions. Repeat the circuit for 3-4 sets. Rest for 30 seconds between exercises.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP
Butt Kicks female demonstrating butt kicks Mummies female demonstrating mummies
Squat to Side Reach female demonstrating squat to side reach Reverse Lunge
to Back Stretch		 female demonstrating reverse lunge to back stretch

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 1

Curtsy to Jump Squat
(40 seconds)

Rest 20 seconds

woman demonstrating curtsy to jump squat

woman demonstrating curtsy to jump squat modification

Reverse Lunge, Jump Right
(40 seconds)

Rest 20 seconds

woman demonstrating reverse lunge jump right

woman demonstrating reverse lunge jump right modification

180 Prisoner Squat
(40 seconds)

Rest 20 seconds

woman demonstrating 180 prisoner squat

woman demonstrating 180 prisoner squat modification

Reverse Lunge, Jump Left
(40 seconds)

Rest 20 seconds

 woman demonstrating reverse lunge jump left woman demonstrating reverse lunge jump left modification

Repeat circuit 1 for 2 sets. Add the "Burn Out" exercise below immediately following the second set and then transition to circuit 2.

BURN OUT

Fast Feet
(30 seconds)

 woman demonstrating fast feet burnout

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 2

Lateral Sprints
(25 reps)

Rest 30 seconds

woman demonstrating lateral sprints

woman demonstrating lateral sprints modification

Box Step-Ups
(20 reps each leg)

Rest 30 seconds

woman demonstrating box step ups

woman demonstrating box step ups modification

Forward Sprint, Backward Jog, Burpee
(10 reps for approx. 10-15 yards)

Rest 30 seconds

woman demonstrating forward sprint backward jog burpee

woman demonstrating forward sprint backward jog burpee modification

Bear Crawl
(5 reps for approx. 10-15 yards)

Rest 30 seconds

 woman demonstrating bear crawl woman demonstrating bear crawl modification

Repeat circuit 2 for 3-4 sets and then transition to your cool-down.

 

COOL-DOWN
Quad Stretch female demonstrating quad stretch Runner's Lunge
(each side)		 female demonstrating runners lunge
Half Split
(each side)		 female demonstrating half split Child's Pose female demonstrating childs pose

 

Top