Cardio Blast III
CARDIO BLAST III
Cardio Blast III is a full body work-out designed to get your heart rate pumping and kick your body into fat-burning mode all while increasing your strength and endurance. If you’re a true beginner, make necessary modifications to ensure that your heart rate stays in the optimal zone.
For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.
*Note: Always listen to your body and modify exercise for your current fitness level. Beginners should start slow and can walk in place if at any point the exercise is too much. High intensity exercise is contraindicated for those with chronic illness or adrenal fatigue. If this is you and if after talking to your doctor, you are released to start exercising, please use beginner modifications and only push yourself to mild or moderate intensity (by going slower and/or decreasing reps). You may also opt for our lower intensity workouts found under the Beginners tab.
Equipment:
Stop watch/timer
Water
Supportive Shoes
Heart rate monitor, optional
Warm-Up:
30 sec each
Jog in place
Jumping jacks
High knees
Butt kicks
Bunny hops
Air squats
Stretch:
*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Additional stretches as needed
Set 1
12 squat jumps
12 push-ups
12 burpees or squats
12 sit-ups
12 pop squats
30 mounting climbers
30 bicycle crunches
Set 2
10 squat jumps
10 push-ups
10 burpees or squats
10 sit-ups
10 pop squats
30 mounting climbers
30 bicycle crunches
Set 3
8 squat jumps
8 push-ups
8 burpees or squats
8 sit-ups
8 pop squats
30 mounting climbers
30 bicycle crunches
Set 4
6 squat jumps
6 push-ups
6 burpees or squats
6 sit-ups
6 pop squats
30 mounting climbers
30 bicycle crunches
Set 5
4 squat jumps
4 push-ups
4 burpees or squats
4 sit-ups
4 pop squats
30 mounting climbers
30 bicycle crunches
Set 6
2 squat jumps
2 push-ups
2 burpees or squats
2 sit-ups
2 pop squats
30 mounting climbers
30 bicycle crunches
Plank Hold Challenge
Hold a plank for 2 minutes!
Repeat Stretch
Add extra stretches as desired.
Check out this chart for additional stretches.
All Done!
You did it! Great work.
Make sure and drink plenty of water!