Workout of the Week: Total Cardio Blast Workout

TOTAL BODY CARDIO BLAST WORKOUT

This fast paced full body cardio workout doesn’t require a treadmill and incorporates bodyweight exercises. These exercises are designed to maximize calorie burn in a short amount of time. Using a box, a ViPR and a rope, this workout will push you out of your comfort zone and improve your overall fitness just as if you signed up for personal training.

You can adjust the intensity of each exercise to match your fitness level and gradually increase it as you progress. This structured program can be easily integrated into your weekly routine. Before starting, ensure you perform a proper warm-up to prepare your muscles and enhance performance.

Do each exercise for 40 seconds work, 15 seconds rest.

Box Jumps

With abs engaged, eyes and chest up, jump up onto a step or plyo box. Your feet should be flat on the landing, knees soft. Pause and momentarily hold the position at the top before jumping back down off the box.

ViPR: Thread the Needle

Stand upright with feet a little more than shoulder width apart, enought to make sure you are able to thread the ViPR through your legs. Begin with the ViPR at chest height, and rotate the ViPR a quarter turn. Thread the ViPR through your legs as you begin your squat. Return to standing, rotate the ViPR a half turn and repeat.

Runner's Lunge

Begin in a plank position with hands directly below shoulders. Step your right foot forward to the outer edge of your mat next to your right pinky finger. Relax through your hips and back, letting them sink toward the ground. Breathe and hold for 30 seconds. Switch sides.

Battle Rope Wave

Hold the ropes as though you were going to shake someone’s hand. Palms face inward toward one another. Drop into a squat position, hinging at your hips, and lean your upper body slightly forward. Hold a rope in either hand using the handshake grip. Making waves up and down with the ropes, making sure the ripples run all the way to the end of your anchor point.

ViPR Uppercut: 

Stand with feet a little more than shoulder width apart. Squat down to grab the ViPR with both hands in nuetral grip. Come to standing while lifting the ViPR in an uppercut over your right shoulder. Swing the ViPR back down to between your legs while coming back into a squat position. Swich your hand grip and do the same movement on the left side.