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
- 30 seconds of each move: high knees, butt kicks, skaters, burpees, jumping jacks, mountain climbers.
- 10 overhead ball slams x 15 jump squats x 10 walking lunges each leg. Complete 3 rounds.
- 10 side to side slams x 25 weighted jumping jacks x plank hold for 30 seconds. Complete 3 rounds.
- 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.
- Repeat step #1
Exercise index:
Burpees:
- Begin in a standing position.
- Move into a squat position with your hands on the ground either side of your feet. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into squat position. (count 3)
- Stand up from the squat position (count 4)
Overhead ball slams:
- Hold medicine ball over your head with two hands
- Throw medicine ball into the ground directly in front of you as hard as you can, ending in a squat posiiton
- Pick up medicine ball and bring overhead to return to start
Side to side ball slams:
- Hold medicine ball over your head with two hands
- Slam ball into the ground directly to the left side of you
- 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.
- You should feel this in your core
Front raise jumping jacks:
- Begin with feet together and hands by your side
- As you jump feet out, bring arms straight out in front of you stopping around shoulder height
- As you jump in, hands come back down to return to start position.
With love always,
Diana