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Cardio

Slip-Weave

Slip-Weave

A.

Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Hinge from waist to bend torso toward right, bending knees and squeezing right elbow to thigh (as if doing a side crunch). Switch sides; repeat. That’s 1 rep. Do 20 reps. 

B.

Then, keeping torso upright, drop into a low squat, immediately shifting your weight and torso backward (over right leg) as you dip. Rise up to return to fighting stance, then immediately squat and shift forward (over left leg) as you dip. That’s 1 rep. Continue alternating for 20 reps.

Hook-Uppercut

Hook-Uppercut

A.

Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Draw left arm, elbow bent 90 degrees, back at shoulder height, turning fist to face you and swiveling hips and feet forward. Forcefully pivot feet to swivel hips forward, arcing arm toward opposite side of body (maintaining 90-degree angle). Return to starting position. 

B.

Immediately draw bent left arm down and back (fist turned up), opening hips and bringing fist to just above hip. Forcefully pivot feet to swivel hips forward, driving fist up to shoulder height. That's 1 rep. Do 20 reps. Without switching stance, switch arms and repeat. 

Jab-Cross

Jab-Cross

A.

Stand in fighting stance with feet staggered left in front of right (or nondominant foot forward) and fists by chin holding weights. Forcefully quick-snap a punch with left (or nondominant) hand straight forward at shoulder height, turning hips forward slightly and rotating fist palm-down. Return to starting position. 

B.

Immediately punch right (or dominant) hand across body at shoulder height, pivoting on back foot to turn hips forward slightly and rotating fist palm-down.

Squat Lateral Jump Sequence

Squat Lateral Jump Sequence

A.

Fold the rope in half and place it vertically on the floor. Stand over the center of the rope with feet hip-width apart and arms by sides. Squat, bringing hands together in fists in front of chest. That's 1 rep. Do 8 reps.

B.

Then, hop toward right, landing on right side of rope with feet together and knees soft, hands on hips. Immediately hop toward left, landing on left side of rope. That's 1 rep. Do 16 reps. That's 1 set. Do 3 sets.

Jump Rope

Jump Rope

A.

Jump rope, alternating jumping legs wide and then together, for 3 minutes.

Jump Rope

Jump Rope

A.

Do three regular jumps, then do one cross jump (where you cross your arms in front of your torso right before you jump over the rope as though you are giving yourself a big hug). Repeat this sequence of three regular jumps and one cross jump for 3 minutes.

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Around the World

Part A - Around the World

A.

Place ball on floor and stand with feet hip-width apart about 6 inches behind it, arms by sides. Tap left toes to top of ball, then quickly switch feet as you rotate slightly clockwise. Continue quickly alternating foot taps as you circle around the ball. Switch directions and repeat. Continue quickly alternating directions for 30 seconds.

Part A - Mountain Climber

Part A - Mountain Climber

A.

Start on floor in plank with both palms on ball and feet hip-width apart. Pull right knee up to touch right elbow, then back to start. Switch sides; repeat. Continue alternating sides for 30 seconds.

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