Bootcamp cardio 25 minute routine

25 minute cardio workout

26 moves (counting a move for each side), with jogging in between and two stretches. If you jog 15 seconds in between each move you use 8 minutes jogging. 5 of the moves done in red are for 1 minute, using another 5 minutes. So 21 moves are done for 30 seconds = 10 minutes. 2 minutes of stretches

1. Jog in place warming up or march with high knee 1 minute
2. Jumping jacks or tap out to the side one foot at a time or heel raises 30 seconds
3. Wide stance jump up and down fist by your chest shift side to side boxer shuffle 30 seconds
   Stretch:
   • Sunrise sunset sunrise sunset sunrise sunset, feet wide arms behind back chest expansion
   • Right arm across chest rhomboid stretch, other side,
   • Rotate to right feet in wide stride hamstring stretch
   • Walk to the center and hang
   • Rotate to the left, feet in wide stride hamstring stretch
   • Center and roll up
   • March
4. Rotate left arms wide stride hop up and down rolling punch beat the bag hop up and down beat the bag 30 seconds
5. Other side beat the bag and hop 30 second
6. Jog it out.
7. Rotate left shoulder forward wide stride, jab elbows bent jab left arm jabs , right fist by your side 30 seconds
8. Other side jabs 30 seconds
9. Jog it out
10. Face forward, wide stride, squat, right under cut, left under cut - feet are step tap with palms up faster faster faster faster 1 minute under under under go go go
11. Jog it out
12. Feet wide face forward palms down step tap, cross one arm at a time alternate rotate on ball of foot. Arm across chest quicker switch switch switch
13. Jog it out
14. Squat, up squat up, undercuts facing front again undercuts right left right left 30 seconds
15. Jog it out
16. Right foot forward face forward fists by sternum left foot back. Bring left knee towards right elbow then tap back. up back up back up up up up 30 seconds
17. Begin to flick kick 30 seconds
18. Other side 30 seconds (right knee coming up) 30 seconds
19. Begin to flick kick - 30 seconds
20. Jog it out
21. Rotate to the right. Lean forward to counterbalance. Right knee bent weight on the right foot. Kick the left leg back. Bring the knee in to the crotch before you extend and on the way back. 1 minute
22. Other side 1 minute
23. Wide side front squat jog low football jog happy feet get low
24. Shuffle right clap , shuffle left clap, one way other one way other
25. Jog it out
26. High knee jog right shoulder forward go go go right left right left faster 30 seconds
27. Jog it out
28. Right shoulder forward high knee jog but fingertips are pointed towards the ceiling keep your arms up yes you can high knee jog 30 seconds
29. Jog it out
30. Shuffle right touch floor ,shuffle left touch the floor if the floor is too hard touch your knee 30 seconds 5 minutes left
31. Left foot forward wide stride basketball hoops shots land on a soft knee shoot the ball 30 seconds soft knee lands if too tired just bend knees and shoot without a jump
32. Face forward wide stride, switch, switch switch, any way you want 30 seconds
33. March it out
34. Face forward jog jog jog jump, jog jog jog jump, jog jog jog jump go go go
35. Flick kicks folk dancing lean backwards a bit like a little jig
36. Jogging with fanny kicks , leaning slightly forward - roadrunner

Stretches:
Face forward sunrise sunset up and down
Little squat, knees over ankles, plie squat, hamstring stretch, roll up
Side stretch left arm up, other side

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