Fall in Love with Cardio

This workout is guaranteed to take your cardio routine from blah to bangin’

I have a sensitive lower back, so running is not always the best cardio option for me…I know many others feel the same way. I designed this program to get your heart rate soaring and to be different than a typical bout on a cardio machine at the gym. It won’t take you too long! Take 30 seconds – 1 minute of rest in between steps. And don’t forget that music to help power you through!

Total time: 25-40 minutes

Equipment needed: 2-5 lb. handweights, 8-20 lb. slam medicine ball

Note: Stretch out before and after to stay loose and prevent injury! See below for exercise index if unfamiliar with a term.

Cardio Killa

  1. 30 seconds of each move: high knees, butt kicks, skaters, burpees, jumping jacks, mountain climbers.
  2. 10 overhead ball slams x 15 jump squats x 10 walking lunges each leg. Complete 3 rounds.
  3. 10 side to side slams x 25 weighted jumping jacks x plank hold for 30 seconds. Complete 3 rounds.
  4. 25 front raise jumping jacks with weights x 20 seated twists with medicine ball x 20 mountain climbers with hands on medicine ball. Complete 2 rounds.
  5. Repeat step #1

Exercise index:


  1. Begin in a standing position.
  2. Move into a squat position with your hands on the ground either side of your feet. (count 1)
  3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  4. Immediately return your feet into squat position. (count 3)
  5. Stand up from the squat position (count 4)

Overhead ball slams:

  1. Hold medicine ball over your head with two hands
  2. Throw medicine ball into the ground directly in front of you as hard as you can, ending in a squat posiiton
  3. Pick up medicine ball and bring overhead to return to start

Side to side ball slams:

  1. Hold medicine ball over your head with two hands
  2. Slam ball into the ground directly to the left side of you
  3. Without moving feet, pick up ball and bring it over your head in a U shape and slam into the ground directly to the right side of you.
  4. You should feel this in your core

Front raise jumping jacks:

  1. Begin with feet together and hands by your side
  2. As you jump feet out, bring arms straight out in front of you stopping around shoulder height
  3. As you jump in, hands come back down to return to start position.

With love always,


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