‘Wow’ Cardio Workout 50/10
A fast and furious sweat machine workout!
Warm-Up
- 50 jumping jacks
NOTE: I only did 50 jumping jacks in the video for the warm-up and regretted it after I was in. I definitely recommend doing more of a warm-up, especially if this is a morning workout like it was for me. Do whatever it takes to get really warm!
Workout
- Star jumps – It’s like a jumping jack with an extra punch. Standing with your feet further than hip distance apart, jump both feet out into an “X” or “star” position, and then land softly on your feet and knees. Do not bring your feet together like you would with a jumping jack. Keep them separated to work your oblique’s, butt, and cardio more.
MODIFICATION: Instead of jumping, keep your legs wide, and alternate lifting your legs and arms out to the side to contract your oblique’s and side of your butt. - Jump/Switch lunge – In a nice low and ‘soft’ lunge position, jump and switch your leg positioning.
MODIFICATION: Instead of jumping, you can do alternating backwards lunges.
NOTE: Backwards alternating lunges can be performed faster than forward alternating lunges, so please do these so you can complete as many as possible within the 50 seconds - Push-Ups – On or off your knees, keep your chest between your hands, and complete as many push-ups as you can within the 50 seconds.
NOTE: Do not let your hips sag. Use your abdominals and arm strength instead! - Mountain climbers – In a high plank position, alternate running your legs in towards your chest for a lower abdominal contraction and cardio workout.
MODIFICATION: You can do this exercise on your knees if needed.
x3
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Killer. Thanks again Ashley!
Anytime Jennifer!
“Sweating To The Oldies” love it!
Haha I like that!
18 minutes sounds so short until you start jumping!
It’s definitely not easy but helps mentally when you know it’s only 18 minutes. Gone are the days of spending hours at the gym to get your fitness on
Wow that was a good one… sweaty sweaty!
That’s puuuurfect……exactly what I was going for!
Definitely left me sweating! Thanks!
No problemo!
That was a hard first workout. It was nice to ge some time in the sun while doing it.
That’s awesome good for you! It’s hard but feels so darn good after!
Dripping sweat! Thank you! Those push ups were a challenge after Monday! I definitely need to work on those!
Patricia you should complete the personal challenge sheet and come back to it in 4 weeks to see how you do. I bet you’ll be kicking butt in your push ups by then!
Oh my gosh that was tough. And I am supposedly the cardio queen… I think it’s time to abdicate the throne.
Yes but this is a different kind of cardio. Boom! Glad I could get you.
Definitely a toughie, glad it wasn’t more than 3 sets!
Which typically they are so that worked out well didn’t it!
That was tough but good, I’m sweaty for sure
Yay Odette! So awesome to see you commenting and getting going on all the workouts. Thanks for joining me and sweating today.
I’m a sweaty mess, I am so happy it wasn’t more than 3 times. I had a rough time just getting through those 18 minutes. Tired today
You and others! Lol
I was so glad to get to thay last set. Sweaty!
Love how you’re doing these!!
Was so good! Thank you!!
My pleasure!!
Going from 20 second tabata to 50 seconds HIIT made 50 seconds seem like 1 hour haha this is definitely helping the push up goal!!
Sweat is dripping and my heart feels like it’s in my throat!
Oh my!! That’s intense. Glad it worked lol
You’re going to power through push ups if you keep up at this rate lady!
Not looking forward to this one after reading the comments, but LETS DO THIS! :)
Love this pre pep talk!
that was killer!
And you nailed it
Holey Moley that was a tough 18 min! Thanks Ashley!
Very quick and effective workout!
That’s a good thing for you doing these workouts so early!! Have a great day Andrea.
Ow! My cardio is weak lol my lungs are burning!!! Glad that’s out of the way for today
Yeah isn’t it crazy what a month off can do. You’ll catch up quick lady!! Enjoy the rest of your day.
STAR JUMPS!! get me everytime!
They dominate! Get me too! Spanx for joining me Jess.
Saw stars with this one!
perhaps from the star jumps?! Lol
Sweaty Betty!
Love how fast this was.
That’s my middle name now: efficient. Couldn’t tell you the last time I worked out for an hour.
It all gets me every time!
Haha you’ll get there!! How did your 9 year old daughter do?
done
This was brutal, but in a good way. Woke up early to get it done in the morning. Great way to start the day…I think??
I love how you ask if it was a great way to start your day. Lol. I can assure you it was!!!
My little guy got tired just watching! He fell asleep! Yay! Thank you! (For the workout lullaby :)
Haha that’s awesome timing!
Quick but tough! Good one, thanks
My pleasure!
That was brutal!
Glad you liked it :p
That was tough… I’m still dripping
Sweaty mess equals success!
Did the modifications bc of the jumping but felt that nonetheless! For the first time I am feeling my abs working during exercises like push ups. Guess that means there are still abs there somewhere lol.
That’s great Ash. Modifications or not, you’ll definitely feel this! Glad your muscles are waking up!
even with extra warmup…this was a tough one. :)
Beauty!
Star jump…killer! Missed the cats in this video :)
They are nutty!! Glad you enjoy the cats! Lol
Was really sick on Wednesday and Thursday so I wasn’t feeling up to working out .. finally got this one done :) Will get Friday’s workout done tomorrow morn! Still on track! Woo!
Done and done… Thanks for the star jumps!!! Not!! Lol
That was a tough one!
630 Sat morning and I’m already sweating……..
Amazing isn’t it?!
I am dripping in sweat! Nice way to wake up, however I must admit I struggled with this one today but pushed my way through it! and I know how I want to start my mothers day morning tomorrow! See you bright and early again tomorrow Ashley :)
That’s amazing…good push Jo! See you in the morning!!
All done! Trying to catch up after missing last weeks workouts!
Yahoo!! Do 4 this week…make up for last week ;)
All done! Feeling pretty bagged today but still had to get a workout in since I don’t feel like going to the gym today! Gives me a chance to catch up on the workouts! Thanks for the good sweat!
Double whammy! Good for you and as always, it’s my pleasure.
Did this am! Great workout.
Amazing!! Love how you started right up and ready to rock!
Did this again to wake myself up on nights. Feeling dry mouthed lol mayb it’s night shift but guzzling water after that
Haha could be both! Love how you view workouts as energizing, because you’re right, they do! Good work Ash!