10 min cardio challenge
We hope you enjoyed our 10 minute cardio workout challenge. Below are the exercises performed on the sprint phase.
Day One
SPRINTS
Spring from foot to foot on the spot. Bring the knee up as high as possible. Use the arms in a running action. Keep the tempo fast.
BASIC BURPEE – Box
Stand facing a box with your feet hip width apart. Reach overhead then place your hands on the box and jump your legs back into a plank position with your body extended. Jump your feet back towards the box and begin again. Keep the movement as fluid as possible.
Day Two
SQUAT JUMP
Begin standing with your feet together, jump and land in a wide squat with the feet and knees turned out slightly. Jump back together, keep the movement continuous.
ICE SKATERS
Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.
Day Three
SQUAT JUMP — Dumbbells
Stand with your feet shoulder width apart and dumbbells in each hand, held to the shoulders. Squat and push through the feet into a high jump, land back into a squat position and continue the movement.
SQUAT THRUST
Place your weight onto your hands and toes. Extend the body in a straight line with the shoulders placed over the wrists. Alternately draw a knee towards your chest, springing from 1 foot to the other. Keep the movement continuous and core engaged.
Day Four
BURPEE
Stand with your feet hip width apart and jump as high as possible. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
LUNGE JUMP
Begin with 1 foot forward in a lunge position, lean the body over the front leg and touch the floor with the opposite hand. Push through both feet and jump laterally changing legs and touch the floor with the other hand. Keep the movement continuous.
Day Five
BURPEE PRESS-UP
Stand with your feet hip width apart and jump as high as possible. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Perform a press-up. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
FROG JUMPS
Jump as high as possible with your feet wide legs turned out. As you land, bend the knees and drop the bottom down towards the floor. Place your hands between your legs in a frog position then push through the feet into the next jump.