WHY WAIT Workout Series #6

» Posted by on Jan 3, 2012 in Blog | 0 comments

WHY WAIT Workout Series #6

Tip of the Day:   

Drink half of your bodyweight in ounces of water to ensure those cells are operating at optimum level! Ex. if you’re 100lbs. drink 50 oz. of water

Workout #6 40-min Cardio Circuit

Equipment needed: jump rope, timer (watch), dumbbells (DB), mat (optional)

Warm-up: 5 min of 1 min of high knees, jumping jacks, mountain climbers, squat jumps, butt kick

This workout consist of bodyweight exercises and some pure cardio moves used to challenge the cardio system(s) by working at a 3:1 work/rest ratio.  You will perform the following exercises in the following format:

  • perform exercise #1 for 60 seconds
  • rest 20 seconds
  • perform exercise #1 for 60 seconds
  • rest 20 seconds
  • perform exercise #1 for 60 seconds
  • rest 20 seconds
  • move to exercise #2 and repeat the format

This workout can be very challenging so if you need to modify, do increase rest time to 30-60 seconds.  REMEMBER!  We NEVER compromise form!  Below are the exercises to be performed using the above format and in order of the list:

  • jump rope (OR quick jacks – jumping jack perform at a much quicker tempo)
  • DB (weighted) squat jumps (DBs held by your side)
  • high knees
  • burpees
  • DB squats (hold DBs on shoulder)
  • bicycle crunches

Cool down: 5-10 min of stretching glutes, hamstrings, hip flexors, quads, calves, abs, shoulders, and chest

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