August 12th Cardio Circuit

This should be a fun one.....all plyometric :) Stretch really good before this one because its going to use every muscle group. Do each exercise for two minutes alternating between 20 seconds of work and 10 seconds of rest. That's 4 rounds of intervals on each exercise going from one exercise to the next without resting. This takes 12 minutes total and should feel like an intense cardio, leg, & core workout.

1) Mountain Climbers - Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. Repeat this movement for the required number of seconds.

2) Power Jacks - Start in a shoulder width stance with your knees slightly bent.
Jump up into the air and spread your legs out into a wide stance and land in this position. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. Repeat this movement for the recommended repetitions.

3) Burpees - From a standing position, jump as high as possible and land down on your feet with your hands on the ground. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. Repeat for the required repetitions

4) Single Leg Lateral Hops - Start by standing on one leg with your hands on your waist or at your sides. Proceed to hop to the side while maintaining your balance and hop back to the starting position. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.

5) Alternating Split Squat Jump - Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the back foot lands forward and vice versa.

6) Squat Jump - Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. Arms should be in the “ready” position with elbows flexed at approximately 90°. Lower body where thighs are parallel to ground. Explode vertically and drive arms up. Land on both feet and repeat.