Fitness

Simple Cardio and Strength Workout

By January 27, 2015 January 18th, 2018 No Comments

At home workouts are totally underrated and can be a great way to get moving without the inconvenience of having to leave your home- especially if you’re say, snowed in. As always you can intensify or modify the workout as you need and to better fit your body. Enjoy this simple and quick cardio and strength workout!

 What you’ll need:

  • Sneakers or bare feet
  • Water
  • (optional) weights

Warm up:

(1-2 minutes) Jog or walk in place

 Circuit: (feel free to add in any free weights you have at home to intensify the exercise)

Exercise 1: (15 reps) Squats

To modify: Try doing “couch” squats- get up from the couch then sit back down

To intensify: Go for longer or add weights

Exercise 2: (45 seconds) Jumping jacks or star jacks

To modify: Remove the jump from the jack

To intensify: Go for longer

Exercise 3: (20 reps- 10 each leg) Walking lunges (make sure front knee tracks over toes but does not go beyond them)

To modify: Let’s get into your abs if lunges aren’t your thing- 1 minute plank on forearms or hands

To intensify: Add weight, or put your back leg on the lip of the sofa to put more weight on the front leg

Exercise 4: (45 seconds) 180 jumps- land lightly

To modify: For anyone with knee injuries, you’re going to get a double set of wall-sits- hold for 45 seconds with knees at a 90 degree angle

Exercise 5: (45 seconds) Wall sits

To intensify: Drop lower or raise your arms out in front (as pictured)

Exercise 6: (45 seconds) Jumping jacks or star jacks- repeat as pictured above

To modify: Remove the jump from the jack

To intensify: Go for longer

Exercise 7: (20 reps) Push-ups

To modify: Do them on your knees

To intensify: Add a plyo move- get some air on the way up- or simply add more reps

Exercise 8: (45 seconds) 180 jumps- land lightly

To modify: For anyone with knee injuries, you’re going to get a double set of wall-sits- hold for 45 seconds with knees at a 90 degree angle

Exercise 9: (30 reps) Dips- use the lip of the sofa for this or do it on the floor

To modify: Knees bent

To intensify: Lift one leg or leave legs straight out in front of you

Exercise 10: (40 reps) Toe touches

Exercise 11: (25 reps) Plank jacks

To modify: Remove the jack and walk feet in and out

To intensify: Add more reps

Exercise 12: (1 minute) Plank

To modify: On knees

(See part 1 plank jack for photo)

Warm down & stretch

Don’t forget to hydrate and stretch- it’s perhaps the most important and don’t forget to hydrate as well!