Cardio Drop
Print Workout Here
I love mixing cardio breaks with slow movement strength. We’re hitting all the major muscle groups with this one ladies! Be sure to move slowly through each strength move, and as fast as you can with the cardio. I will only need 23 minutes of work time for this bad boy!
What you will need:
- Just yo’ sexy self and a matt
Warm-Up:
- 300 Jump Rope
Workout: 2 mins of cardio, each move will be done for 10 reps each and repeated until 2 minutes is up. You will do this cardio break after each drop set is completed. The 4 following moves we will be doing a drop set for 20-15-10 reps. Be sure to do them slow and controlled, no rushing!
- Cardio Portion: High Knees, Jumping Jacks, Side to Side Squats – Get those knees up as high as you can and run it fast! Following your high knees move right into jumping jacks. Once you have finished your jumping jacks jump to your left with your left foot and sink low into it. Jump to your right with your left foot landing on your right foot.
Modification: If you can’t do high knees, do a fast march. No jumping jacks? Step to the side with one leg and alternate the on your next one. If you can’t do your side jumps then do fast little squats with both legs. - Low Squats – With your feet shoulder distance apart sink that bum down as low as you can. Be sure to put all your weight into your heels as you lower as well as when you stand up out of this.
- Push-Ups – You can do this from your knees or toes. If you do them from your knees be sure to not be in table top! Start in high plank then drop to your knees. You don’t want your knees to be directly under your hips, there should be a slight angle in them. This way your abs will still be engaged. Make sure your hands are nice and wide so that when you bring your chest down between your hands (not your face) your elbows are at 90 degree angles. You want to always be pushing your fore finger and thumb into the ground.
- Modification: You can try doing them on your bannister or on the back of a couch, anything that will give you more of an angle. If you still can’t do push-ups stand tall with your feet shoulder width apart and knees slightly bent. Lean forward slightly at the hips and bring your arms back, bending at your elbows, to go into a back row. Pinch between your shoulder blades. Keep your shoulders rolled back and set the whole time.
- Deadlifts – Standing with your feet hip width apart make sure your knees are gently locked. You are going to bed forward at the hips keeping your chest up high, shoulders rolled back and abs engaged. As you bend forward you will feel a stretch in the back of your legs (hamstrings). You only want to feel a gentle stretch you don’t want to overdo it. These will sneak up on you! As you stand up be sure to do so slowly lifting through the backs of your legs, not your shoulders. As you come back to standing squeeze your bum and push your hips forward. This is important as it will help relax your back.
- Side Plank Thread the Needle – With one hand on the ground lift up into a side plank. You can stack your feet or place your top leg in front and back leg behind. This will help with balance. Keep those hips up high and abs engaged. With your one hand straight up in the air twist towards the ground so your shoulders are now parallel with the ground and your top hand is reaching under your body. Twist back to starting position. Repeat on the other side.
Modification: You can also do this from your elbow if it hurts your wrists. Dropping your bottom knee will also make it easier, be sure to keep your hips up though and top leg straight.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
I loved the mix of cardio and strength moves in this one! The time flew by and I’m dripping sweat! Thanks!
Nice!! Dripping sweat on this crazy chilly day is impressive!!
Awesome! I haven’t done one like this in a while so I’m glad it started out great! Way to nail it girl!
Done! Happy Monday!
Right back at you!
Great work!
Love that one!
Nice!
Awesome chicka!
Thanks for the great workout this morning ash. I’m certainly sweating hard!
Oups, sorry I should say, thanks Nicole!
Not to worry!!
That’s exactly what we go for!
hahaha No problem, I get it all the time :) Glad I could get ya sweaty!
Loved it
Amazing, glad to hear it!
Killa!
Thanks for the workout Monday Nicole.
Hard to keep up with you your so fast.
Thanks have a great day
Helen as long as you keep moving we’re happy campers! Thanks for joining us!
I think I just wanted to get it done haha Glad we got to sweat it out together, whether it was rep for rep or just during the same time :) Keep on moving!
all done! I loved the cardio portion.
Amazing! I’m so pumped how much you’ve taken this challenge head on!!
Awesome! I’m hearing that a lot, I’ll have to bookmark this :)
Best ever, was Nicole saying, “Aw Fuck!!!” My words exactly Nicole….this kicked my ass for sure.
Haha, I’m sure this will make her incredibly happy.
hahaha I don’t even remember why i said that! I’ll have to rewatch the video haha Glad I had you thinking my same thoughts though girl!
FEELING THE BURN after being sick for 2 weeks! Feels good to sweat it out!
Yahoo!!! This is awesome! Welcome back ;)
UNREAL! Glad I could get you back into the swing of it, It always feels good the first one back after being sick! Great job!
kept checking my fit bit too to make sure that cardio minutes were pushing it! Love it
I bet it was!
I like to watch my heart rate kick it up. I hope you have that option on your fitbit too!
Great workout! Feeling good!
Nice!
That’s awesome Katie!
Well done girl!
Cardio is my weakness. Great Monday challenge!
It’s good to work our weak parts! Good for you!
It’s my weakness too, thats why I liked this 2 minute blast, totally do able! Great job girl!
all done
Nice work Roxanne ;)
Boom!
Done! Great start to the week!:)
Awesome!
Awesome sauce!
Awesome burn for Monday. Killed ty Nicole.
You’re a machine Pat!
Awesome! Especially because I still got you sweaty while i was away :)
Nice start to the week! Good mix!
Perfect!
Nailed it girl!
Nice one! Happy Monday :-)
Way to start your week Bobbi!
Great job lady!
Great workout. Love the cardio aspect of the workout.
Glad you enjoyed it!!
Awesome! Seems to be a key point by you ladies. I’ll remember it!
All Done…and feeling fabulous!!!!
You’re killing it Allie – so proud of you!!
As you should! Great job!
Great workout. I loved the combo approach. Will definitely come back to this one! Thanks, Nicole.
Pumped you enjoyed this Sandra!!
Thanks Sandra! Keep up the awesomeness!
Another Nicole workout completed a little more speedy today.
Nice work Sandra!
Awesome job lady! Keep pushin’ :)
The 20lbs I used in the squats and deadlifts…. are going to come back to bite me! (and adalynn said Nicole said a bad word, shes bad haha)
Heavier weights = Badass
Cute kid calling out Nicole = Priceless
Jess! Best msg ever! Apologize to Addy for me, but I won’t apologize to you for the burn! Killed it girl!
Got half it done . Hope to come back and redo it , ran outta time
Glad you still tried to sneak it in!
Hey better than sitting on your bum! Glad you got partway through!
Those thread the needles will be the end of me! Great workout!
They are tough, and when you go to check your blind spot while driving the next day or so you will feel them!!
I remember feeling them for a couple days too! I hope you did too!
All done
Sweet!
Nailed it!
Really liked these cardio bursts!
Nice!
Amazing! Great work girl! you’re doing unreal!
Glad I did this at home, that cardio combo =pee my pants combo!
Haha I’m personally starting to really get this Kate.
hahaha sorry! work on those kegals on your off days! Glad I could still get you sweaty this week though :)
Liked this one!! Though those thread the needles were killer!
They sure are! Nice work Cara!
Totally! Great job lady!
Got this one done and I agree that those thread the needles were tough!
That’s a general consensus that’s for sure lol
I hope you thought of me when you laughed :)
Those cardio bursts really get that heart rate up!
Totally! And they’ll help build those legs too! :) Love how much you’re killing this challenge lady!
Liked this!! Will do again.
Nice!!
Hurray!
All done! Happy Birthday Nicole!!!
Thanks! Glad I could get you sweaty on my big day hehe
Not the best week for me but still got a couple good workouts in on my lunch hour :) this was just what I needed thanks Nicole!
Awesome Jo! Even though the week wasn’t ideal be proud of the fact that you got in lunch time sweat sessions!
Definitely have my heart pumping!! Snuck this one in before my last family Christmas Dinner!!
Last Christmas dinner!? You Irish people really do know how to party LOL. Good work Katie!
Holy smokes that is a long time from the holiday! Glad you got nice and sweaty before the festivities ended :)
I wish I could claim it as my own dinner but its Matt’s side of the family.
Done! Better late than never I guess. That was a really good one. Got my sweat and my burn on! Woohoo!
Awesome stuff Tracy!
loved the cardio.
Great push lady! Lots of calories burned there!
Liked this one a lot – cardio and drop set combo made time fly!
*narrowing eyes* I thought I gave you a different routine to work on…
I’m glad you’re still working lady and took ALL modifications for your knee and shoulder! :)
Done
Yeah baby!
Great one to start Sunday the off.
Nice work Ash!