Hi My Friends,
Sorry for my web silence, I was working hard on a new project and you will see it soon 🙂
Today’s workout is cardio but if you have followed me for a while, you know I don’t like pure aerobics; there must be some strength involved otherwise I don’t feel my body gets enough work 🙂
But everybody is different, you can do just 10 or 15 minutes of this routines, adjust intervals and intensity according to your fitness level.
Exercises in this cardio and strength workout
Set your timer for 38 combo intervals 60/30, there is no rest. 60 sec max effort easier variation of a strength exercise, 30 seconds an aerobic exercise. There are 19 exercises and in the second round it is 60 sec cardio and 30 sec easy strength exercises.
1. Jumping jacks – arms up – forward
2. Squat and knee twist
3. Right – left – middle – run
4. Single leg dead lift – arms up – LEFT leg
5. Left – right – middle – run
6. Single leg dead lift – arms up – RIGHT leg
7. Jump knee forward-up – LEFT
8. Wide push up
9. Jump knee forward-up – Right
10. Shoulder width push up
11. High knees
12. Two steps – side leg raise
13. Floor shoulder press
14. Jump forward-backward
15. Abs – twist and leg raise
16. Square jump RIGHT
17. Bird dog
18. Square jump LEFT
19. Double renegade row
Question of the day
Do you like doing cardio routines? What types of aerobics do you like?
I don’t like to do pure cardio routines it always seems to me that strength exercises are more beneficial. This is not true because aerobic workouts build your aerobic capacity. Also cardio workouts are very important for your health and even for muscles. Once you increase your aerobic capacity more oxygen reach the cell of the body.
But there is a big drawback – all jumps can hurt your knees and because my plan is to workout for a lifetime, I want to preserve my joints healthy. So I do cardio and I am very cautious how I step on the floor. I try to control the jumps and have soft, gentle feet. Guys if you embrace workouts for a lifetime you need to work out wise and preserve your body! Sometimes I do jump rope and I jump lightly with a thought to safe my knees and joints.