Cardio Interlude.

Below is the petit cardio work out that I did at home today.  It was a bit short, only 20 minutes of cardio, but fit in just fine with my after work schedule.  In addition to the cardio is some butt toning moves.

The below steps are meant to be completed in rapid succession.  Try not to slow down or take a break in between sets.  If you must, you must! But the goal is to keep your heart rate up throughout the whole workout.

Plie Squats
20 squats
10 pulses in squat position
15 squats where you lift heels up when you go down
10 squat pulses with heels up in squat position

Kick Backs

Start standing upright.  Turn your right foot with your toes pointing out.  Lift your leg back with your knee slightly bent.
Right leg
10 kick backs
10 pulses at top
20 kick lunges – kick forward, lunge back with same leg.  Demonstration here.
Left leg
10 kick backs with leg bent
10 pulses at top
20 kick lunges – kick forward, lunge back with same leg

Squats
Squat lift – start standing straight, step to the side and squat.  As you come up raise your left knee to chest height.  Lower your leg and squat to repeat. 
Left Leg
20 squat with left leg lift
20 squat then lunge back with left leg
Right Leg
20 squat with right leg raise
20 squat then lunge back with right leg

Side Lunge
Right Leg
20 side lunge to knee up (just like squat lift but a side lunge)
15 normal side lunges

32 Curtsey lunges rotating 4 on a side
Left Leg
20 side lunge to knee up
15 normal side lunges

The Finale
10 squats with reach.  Squat down.  When you come up, reach up and thrust hips forward at top
10 squats to lunge back. Squat down, staying in squat lunge back, return to squat, stand up, repeat on other side
10 burpees.  Demonstration here.
10 squats with reach.  Squat down.  When you come up, reach up and thrust hips forward at top
20 star abs. In jumping jack position, crunch in left arm to right raised knee, repeat on other side.
20 jumping jacks
20 star abs.
4 sets, 3 squat jumps with a 10 second high knees

Non Cardio Butt Toning

Note: The first few exercises use a resistance band, but they can easily be performed without one.

Right Leg

30 Walk a parts.  With resistance band around both feet, take alternating side to side steps.  Sounds easy, but you’ll work up a sweat.
15 Outer thighs.  With resistance band on upper thighs lying on the floor on one side, lift your upper leg as high as you can.  Lower and repeat.


15 Reverse Outer Thighs.  As in outer thigh move, life the top leg up and hold in position.  Now lift the lower leg up to meet the top leg.  Lower and repeat.
15 Clam diggers.


15 Leg lifts while on all fours


15 Leg lifts with bent leg


15 Bent knee back and forth.  As in previous position raise knee up. When you lower, cross the knee over to the other side of the stationary leg. Lift and return to the first position.

Repeat on left leg.

kara.

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