Athletic Based Cardio Workout

This workout is more athletic based.

Set your bench at a height that is safe but also challenging. I use 2 risers on each side, but some participants use 3 or 4 risers, depending on their level of fitness. The BPM for music is between 128 and 135.

Warm up (3 minutes)

Pre-aerobic stretch (3-5 minutes)

All exercises are 1 minute in length.

• 1. Fast toe taps onto bench (facing your bench)
• 2. Jump Rope
• 3. Double Plyo
• 4. Jump Rope
• 5. Fast toe taps (straddling bench)
• 6. Jump Rope
• 7. Power straddle (to increase intensity-jump down/jump up)
• 8. Jump Rope
• 9. Lateral hop onto bench (right lead)
• 10. Jump Rope
• 11. Lateral hop onto bench (left lead)
• 12. Jump Rope
• 13. Speed skate (on floor--width of bench)
• 14. Jump Rope
• 15. Mountain Climber
• 16. Jump Rope
• 17. Jump Squat (pulse 2 count-jump)
• 18. Jump Rope
• 19. Squat thrust/jump (to increase intensity, jump over bench)
• 20. Jump Rope
• 21. Jump Lunge (pulse 2 count-jump to switch legs)
• 22. Jump Rope
• 23. Jump Squat (right foot on bench-facing side/squat, jump 1/2 turn)
• 24. Jump Rope
• 25. Bench hop-up/down (Place hands on bench, feet straddle bench, both feet hop up/down)
• 26. Jump Rope
• 27. Bench hop-over (Facing side, place hands on bench, both feet on floor beside bench, hop both feet over bench to other side)

All exercises can be modified to stay low impact. In place of jump rope, replace with basic, over-the-top, etc.

I have found it beneficial to have a clock nearby with a second hand.

This workout is not for the faint of heart. So make sure to eat your Wheaties.

Enjoy your day, and have a great workout.

Let me know what you think of the workout, I know my class has a love/hate feeling toward this workout.

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