The Fit Skool » cardio circuit

Cardio MAX Bodyweight Circuit

Kelly @ The Fit Skool — Tue, 20 Jan 2015 14:28:53 +0000

Sometimes it can be challenging to work out at home with a little one running around or just because it’s hard to motivate and push yourself to exercise in the comfort of your own home!

When I tell myself I am going to do something I usually stick to it… so I quickly wrote down my workout plan. I find if I put it on paper I HAVE TO DO IT!

Sunday was the perfect day to workout at home because the weather was horrible, freezing rain and black ice!! From start to finish the workout took me 30 minutes and I was dripping sweat.

I started the workout with a 6 minute Warm-up alternating between Jogging, Jumping jacks, Butt Kicks, & Jump Rope (1 min 30 seconds each)

CARDIO MAX BODYWEIGHT CIRCUIT

AGILITY LADDER- HEISMAN DRILL

BURPEES

PUSHUPS

X-JUMPS

AGILITY LADDER HOPSCOTCH

SQUAT HOPS (AGILITY LADDER)

Each exercise is 1 minute, try to complete as many repetitions in 1 minute as possible. Rest 30-45 seconds in between each exercise.

Complete circuit 2x

Here are a few videos of the some of the exercises:

Burpees (This is a video of me doing the Burpee minus the pushup) IMG_2285

X-Jumps (During this exercise you perform a full squat with your feet close together and then Jump out into an X) IMG_2290

Pushups (Ava jumped on Marc’s back so I had to snap some pictures)

Agility Ladder Heisman

This workout took me about 20 minutes to complete. I took a little more rest after some of the more intense exercises like X-JUMPS. I was completely winded at one point so my rest was 45 seconds. At the end of the workout I did some light stretching to cool-down, I felt great!

***Consult your Doctor before beginning a new workout program***

Cardio Boot Camp

Kelly @ The Fit Skool — Tue, 10 Sep 2013 15:45:19 +0000

I don’t know about you, but being on a cardio machine for 30+ minutes can be BORING to me. Every once in a while I enjoy using the elliptical and bike but 90% of the time I prefer workouts that keep me mentally challenged. I teach boot camp classes and love this Cardio Circuit because I love the fast pace style of the workout. You are constantly moving and working all your muscles without doing the same thing over and over! With one minute of each exercise you don’t have enough time to get bored.

If you are doing this workout at home, for the warm up you can all the exercises stationary. If you are at the gym you can hop on a treadmill, bike, or elliptical! This workout has 3 different cardio circuits that incorporate legs/abs/arms. If it’s too much to switch from circuit to circuit just choose 1 and repeat it 3x for a quick 25 minutes workout!

WARM UP 5-7 minutes Jog, Side shuffle, butt kicks, front kicks, stretching

CIRCUIT #1 Perform 60 seconds of each exercise, repeat 2x

Jumping jack with front raise

Walking burpee with 2 front kicks, progress to burpee

Side lunge with jump

Reverse lunge to knee raise

Alternating push hops

Flutter kick squats

1 minute rest/water

CIRCUIT #2 Perform 60 seconds of each exercise, repeat 2x

Side hops moving

Front kick back kick

Plank knee tuck with leg lift

Plank dips

Plank leg circles

Squat jack

1 minute rest/water

CIRCUIT #3 Perform 60 seconds of each exercise, repeat 2x

Shoulder pushups

Heisman hops

Tricep pushups

v-up sit up

jog/back pedal

Toe touches with squat jump

Cool Down & Stretching 5 minutes

Do you prefer cardio, strength training, or boot camp combination workouts?