Cardio Circuits and Intervals (plus a warmup combo)

I haven't posted in over a year . . . here goes!

Warmup Combo:

• Ankle (or instep) touches travelling forward - 8x
• Jumping jacks, travelling backward - 4x
• Knee swings right then left - 4x total -

Knee swings: pick up the right knee and swing it forward, backward (just to under the hip), forward and then set the foot down - takes 8 counts on one side, then repeat on left leg

Mix in your stretches wherever you want, then the cardio section.

Combo #1:

• Jog 360 degrees (like you are jogging around a small tree) - 16 counts
• (Facing front) Travelling jacks moving to right wall - 4x
• (Do a 1/4 turn to face left wall) Travelling jacks moving backward to right wall - 4x

Circuit: using bells or gloves, do jacks crossing arms in front 8x and then 8x arms crossing behind body (hands do not have to touch, need to keep upright posture)

Combo 2

• Heel touches (behind body, but they don't have to actually touch their foot if they lose posture to do it) travelling forward - 16 counts.
• Jazz kicks/football kicks travelling back - 4x (one on leg, it's a ham curl then a kick, repeat on other leg)
• 8x Pendulums with arms moving in sync with legs: 4x with arms in front of body, 4x with arms behind back

Interval: travelling pendulums, 4x each way for about 1 minute

Combo 3

• Right lead rocking horse moving to right wall - 4x
• Right rock 7 and a kick - rock forward/back 3 & 1/2x then instead of rocking back on the last count, turn 180 degrees and kick the left leg
• Skis on the spot - 8x

Circuit: skis with breastrokes and reverse breaststrokes. To intensify: ski backwards with breastroke arms, then ski forward with reverse breaststroke arms

Good luck and write with any questions.

Lisa

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