15 Minutes Weighted Cardio
This workout is great to start the day off with. It will get your heart pumping and increase your muscular endurance. You want to make sure that you have a very light weight for these exercises (no more then 3lbs.) You are doing a lot of fast arm movement, and want to avoid any injuries.
Exercise
Jumping Jacks
Jabs Squat + Upward Punch High Knees + Twist Wood-chop Triple Chop Leg Lift 1 Leg Squat Step up |
Weight
(1-3lb)
(1-3lb) (1-3lb) (1-3lb) (1-3lb) (1-3lb) (1-3lb) |
Repetition
30 Seconds
30 Seconds 30 Seconds 30 Seconds 10 Reps 10 Reps 10 Reps |
Sets
2
2 2 2 2 2 2 |
Jumping Jack
This is not your average Jumping Jack. The weights are in your hand by your chest, with your feet together.
1. When you jump with the legs apart, bring your arms over your head into a should press. When the legs come back together, bring the weights to your chest.
2. When you jump with the legs apart, extend your arms in front of your chest. When the legs come back together, bring the weights to your chest.
Continue alternating through 1 and 2 for 30 seconds. If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
1. When you jump with the legs apart, bring your arms over your head into a should press. When the legs come back together, bring the weights to your chest.
2. When you jump with the legs apart, extend your arms in front of your chest. When the legs come back together, bring the weights to your chest.
Continue alternating through 1 and 2 for 30 seconds. If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
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Jabs
For this exercise get into a boxing stance. With your dominant leg in front of your body for support and the weights up (Elbows in towards your body, and weights by chin.)
Alternate throwing punches for 30 seconds, making sure you twist your body as you throw a punch, and lean into the leading leg.
Alternate throwing punches for 30 seconds, making sure you twist your body as you throw a punch, and lean into the leading leg.
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
Squat + Upward Punch
Stand in an athletic stance (legs slightly wider then the shoulders) the weights should be at your chest and elbows in to the body. Squat down, keeping your back straight, and your body weight on your heels. As you lift yourself up into a standing position, punch upward alternating arms and go back down into the squat position with the weights back at your chest. Continue this movement for 30 seconds.
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
High Knees with Twist
Starting with your feet shoulder width apart, and a weight to your chest. (You only need one weight for this). As you lift your leg into high knees, you are going to twist your torso towards the knee in the air. You can do this in a fast walking pace or a hopping/run-in-place pace for 30 seconds.
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
Woodchop
Start with your legs in an athletic stance (feet slightly wider then shoulder width apart) with both hands holding one weight above the shoulders on one side of the body. Feet and knees should be facing forward.
Bring the weight down to the opposite side of your body toward your feet by squatting and turning your torso. (keep feet and knees pointed forward.)
Continue this motion for 10 reps on each side.
Bring the weight down to the opposite side of your body toward your feet by squatting and turning your torso. (keep feet and knees pointed forward.)
Continue this motion for 10 reps on each side.
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
Triple-Chop Leg Lift
This exercise is great for the core, and helps work on balance. If it is too challenging for you to lift your leg, you can remain in the athletic stance throughout the motion.
Stand in an athletic stance, griping onto one weight with both hands. Squat down and with your torso twist to one side, with the weight on the outside of that thigh.
(Keep your feet and knees forward throughout the entire exercise.)
Lift the weight to the opposite side of your body above your shoulders by twisting your torso, while simultaniously lifting the leg up. (This is the leg is on the same side of the weight when lifted, and try to keep the thigh parallel to the ground.)
Stand in an athletic stance, griping onto one weight with both hands. Squat down and with your torso twist to one side, with the weight on the outside of that thigh.
(Keep your feet and knees forward throughout the entire exercise.)
Lift the weight to the opposite side of your body above your shoulders by twisting your torso, while simultaniously lifting the leg up. (This is the leg is on the same side of the weight when lifted, and try to keep the thigh parallel to the ground.)
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
One Leg Squat Step up
With two dumbbells by your side, lunge forward. Make sure your knee is directly above your ankle through the movements, you want your body in line with itself for safety as well as balance.
With all the weight on your front foot, lift and bring the back leg in front of your body, making sure your thigh is parallel to the ground. While simultaneously lifting the opposite arm above your head.
Then bring the weight and leg back down into the starting position. Repeat this exercise on one leg for 10 reps.
With all the weight on your front foot, lift and bring the back leg in front of your body, making sure your thigh is parallel to the ground. While simultaneously lifting the opposite arm above your head.
Then bring the weight and leg back down into the starting position. Repeat this exercise on one leg for 10 reps.
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If you feel any pain or discomfort, you either need a lighter weight or no weight. Do what your body will allow - The last thing you want is an injury.
