Cardio & Legs

Workout Plan of the Week
August 3-9

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Cardio & Legs
Check out the exercise plan and demo videos below!
Tuesday Zoom Virtual Class
Upper Body Strength | 4:15pm-4:45pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Wednesday YouTube Guided Workout
Core Workout
https://youtu.be/L72VjzdJvb8
Thursday Zoom Virtual Class
Slow Flow Yoga | 6:30pm-7:30pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Friday Zoom Virtual Class
Dance Fitness | 5:00pm-6:00pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Saturday Workout of the Week
Cardio & Legs
Check out the exercise plan and demo videos below!
Sunday YouTube Guided Workout
Family Fun: Chalk Obstacle Course
https://youtu.be/TC_m12DCFrY

 

Workout of the Week
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