Cardio Fusion Series 3

Here is a great workout that I created this afternoon. The workout is designed to be intense, but can be altered or slowed down to any level. Put your game face on and attack this workout as hard as you can! I love it! How perfect for a rainy day right? =)

Cardio Fusion Series 3

Start with one mile of

A)     If you’re on a track – Jog the corners and sprint/stride the straight-a-ways for 1 mile

Or

B)      If you are on a treadmill jog 100 meters, then sprint/stride 100 meters, jog 100, and then sprint 100….for a total of a mile.

·         Next complete 5 minutes straight of stair climbs. (If you are at the gym instead of the track – use the star climber – stair master- or step ups on a raised/safe surface)  Go as hard as you can! If you feel ambitious switch from regular climbs - to hops - to side steps, and back again!

·         Now, find a flat surface and go right into the next 3 moves! Goal is to take AS LITTLE rest as you personally can handle in-between all of these phases of the workout.

1- Start with feet parallel and perform “quick feet” as fast as you possibly can for 8 solid counts, then drop down with your hands by feet, shoot feet out to plank position, then immediately shoot feet back into hands, and pop back up and begin another round of quick feet. (Burpe Style Drill) Perform this move a total of 3Xs

2- Perform a jumping squat in this manner – squat down in a true deep squat. Booty low and weight in the heels, swing arms back during the squat to prepare for the jump.

Now drive arms up and jump up in the air. While in the jump click/touch your heels of your feet to your buttocks, then land and sink way back down into a good squat and power back up.

Perform this squat a total of 8 times.

3- Now go back into 8 full counts of quick feet again – as fast as you can, just as before!

After quick feet - drop down into 4 switching jump lunges. (Meaning Lunge on R leg, then slightly jump/hop and switch legs in air and land in a left leg lunge. Complete 4 lunges, and then return back to 8 counts quick feet.

Perform this sequence 4 full cycles (1 cycle = 8 counts quick feet and 4 jumping switch lunges)

·         Now, return to 5 more minutes of bleacher/stair climber – or if you are inside – stair master, stair stepper or step ups. Keep these fast pace and vigorous!

·         Finish with an 800 meter run around the track or on the treadmill – depending on where you are performing this workout! Run this 800 in a “stride”. Keep knees lifted, and try to maintain a fairly fast pace speed, just on the brink of your sprint. Remember: everyone is different..So run at whatever level YOU PERSONALLY have left! =)

·         Now relax, breathe, stretch, and feel great about the fact that you just powered through an amazing workout! Your body will thank you tomorrow ;)

With your fitness in mind,

Megan =)