Fast Cardio Blast
Print Workout Here
OK this is a calorie burner! I did this in class a couple weeks ago and the girls loved it!! So I obviously wanted to share it with you lovely ladies! I didn’t do it in the video but feel free to make this a challenge for yourself, similar to the “Beat That Shit” workout. Write down your numbers and try and kill them every time! Push hard, dig deep. It will only take 22 mins!
P.S. The opening picture YouTube decided for this looks so inappropriate hahaha
What you will need:
- Just yo’ sexy self and an Ugi or weights.
Warm-Up:
- 300 jumping jacks
Workout: 60/20 seconds, go through each set then start again
- Skull Crushers – With your right leg forward hold the ugi or weight or a matt rolled up length ways in your hands and have your left leg extended back. Bring your left knee up and your arms down and smash the matt, ugi, pillow etc against your left knee as hard as you can, obviously don’t smash a weight on your knee just bring it in close. This will work your abs. Do these as fast as you can.
Note: Do your right side the 1st and 3rd set through. Do your left side the 2nd and 4th. - Side to Side Lunges – Start with your foot on each side of the ball then step your right foot out to the side with your right hand punching into the ball on the ground. If you don’t have a ball then reach for your knee/shin. You will jump to switch so your left leg is now extended out and your left hand is on the ball/shin. Almost like a pendulum move with your legs. Be sure to keep your back straight and eyes up. If you can’t reach the ball or your knee without curling your back just take this element out and move as fast as you can through your legs.
Note: I do this backwards to start in the video so don’t copy me until about halfway through J - Squat Bicep Curls – Get into a squat push that bum back and hold 1 heavy weight or Ugi with both hands. Keep your elbows right in at your sides and make sure they don’t move forward and back as you move through the move. They have to stay right at your hips the whole time. Do a bicep curl from here making sure to extend your arms all the way down. You’re welcome to use two weights instead but I love the element of 1 heavy one.
- Plank Dancing Legs – From low plank on the ball or on the ground you will drop one knee at a time to the ground. As you switch legs drop the other knee quickly. It will feel like your dancing if you’re doing it fast enough. The more you move your hips from side to side with this the more you’ll work your oblique’s.
Modification: You can do this from modified low plank. Make sure you have that angle in your knees and you will then extend one leg straight at a time pushing back through your heel. Bring that knee down and extend the other one in the same way.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times,
Nicole
Gooood Monday Morning! Done!
Nice Heather!!!
Done
Boom!
Back in the game.
Welcome back Bobbi! Way to start your Monday and March off strong!
Leg burner! Love it!
Burn baby burn!
Yes first workout done in a month :O Yikes! Plan on getting back into everything starting today! : )
Atta girl Sarah! Getting back into the groove after a wedding is tough, trust me I remember. You got this though!
That was really challenging but your video screen shot kills me! HAHAH
I know right?! I’m going to have to really focus on my facial expressions and equipment placements in the future hahaha
I’m pooped!
Boom!
Sweaty
Atta girl!
Thanks Nicole !
Nailed it Antonia!
Wow sweaty buckets. I was afraid you were going for six rounds. That was tough already. Ty Nicole.
Oh no..did I say 6? That would have been crazy talk if so! Way to always give’er Pat!
Great way to end the day! Thanks!
And the leap month too! Great work girl!
Loved that one!
Killer Les! Nailed it!
Great start to the day!!
And to march! In like a Lion girl!
Awesome! Love those skull crushers. I remember those from Mommyfit. This was a great workout for me and I am sweaty! Should I be trying to stretch at beginning or do lower impact warm-up because nothing in today’s workout should/did hurt my knees but when I was doing the dancing plank legs (with a blanket under knees), my knees were aching and sore. I feel like I just don’t warm them up properly with jump rope or jumping jacks. I dunno. Thanks Nicole!
Totally. This is the warm up that works for me. During warm up perhaps do just a minute of jump rope/jacks and then do some squats with open arms then continue with squats for another minute but do over the head side reaches. Knowing what todays like too it could be the weather that was making your legs achy, I know I was tired and sore in my back today which is often a sign of weather for me. Especially if they didn’t hurt during the skull crushers. I love how active and motivated you’ve been at home Jac! Great work!!
Enjoyed this workout on my lunch break… great way to keep me alive for the afternoon:) Thanks Nicole
Totally! And warm…it’s cooler out than I was expecting!! Great lunch break lady!
I didn’t get the chance to do it yesterday, but great workout today! Thanks :)
Great job burning some of those wedding cocktails off :) Atta girl! :)
love me some skull crushers
WOW I don’t hear that comment very often! Love that you love them!!
Didn’t feel like too much of a workout today but I’m glad I did! Feeling good. Thanks!
Those are always the days they feel the best after! I love that you didn’t let your mood keep you from getting sweaty! Great work girl!
Happy Tuesday! This made me feel great!
Unreal April!
Done
Rockin!
Short and sweaty! Perfect!
Boomshakalaka!
Great workout! Got a good sweat going on! Thanks
Amazing Michelle!
Finally getting over another illness here and this was just what I needed. What a great workout. Those dance legs were tough for me though for some reason!
They’re tough for a lot of people! Was it just the ab burn or did it bother you back/hips/knees? They are definitely seriously deep burners so if that’s what was tough then you were doing them right :) Love that I could help sweat out the last of the bug you had lady!
Killer sweat fest after last nights class too!!!
Also thanks for the foot advice – you should have heard the clunk it made when it was adjusted lol
Awesome job lady! I hope your butt felt amazing!
It’s a weird sound and feeling eh? I’m glad that’s what it was and no fractures or anything. Did they say how many bones it was?
All done!
Nice!!
Finally getting to this one . Great workout!
Nice work Cat!
ok, finally got it done! my computer kept messing up so a had a couple breaks but did an extra set! :-) thanks Nicole!
Atta girl Cara! Love the dedication despite the computer glitches!
All done good one thx
Way to go girl!
done
Boom!
Perfect, you’re on such a roll,