Workout of the Week 6/29/18
I think it is time for a Cardio workout!!! This Workout of the Week will definitely get your hear rate up!
It's the end of June and getting hotter outside so I suggest you do this workout early in the morning or late in the evening. This is definitely a cardio killer. The only equipment needed is a jump rope.
I also will use a yoga mat or the grass when doing the burpees because doing it on concrete tears my knees and hands up.
Movements
First movement is running. Just move! A suggestion I have is using an app on your phone to measure out 100m so you just run down and back. I am not really a fan of cardio but I do make myself do it.
Next, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Next are burpees, one of our favorite cardio movements. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backwards. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish with a jump clapping your hands over your head.
Workout of the Week
For Time
- Run 200m
- 20 DU
- 10 Burpees
- Run 200m
- 20 DU
- 9 Burpees
- Run 200
- 20 DU
- 8 Burpees
Continue down to 1 burpee.
Scaled:
- 40 singles high knee alternating
- Step back/up Burpees
This will be a good workout to work on your double unders if you haven't mastered them. It's not high volume but this is for speed. Try and stay as consistent as possible on your runs. Make sure to focus on your breathing and keep pushing yourself!!
Hope you feel the burn! This is a great cardio killer workout that should be short but get the heart rate high. Running, double unders and burpees are guaranteed calorie burners.
If this workout isn't for you please check out some of our other Workout of the Weeks and don't be afraid to mix it up and create your own. Walk instead of run, do jumping jacks instead of jumping rope, even subbing the burpees for something that you know that you can do.
Remember to keep moving and to not to quit! It's all about progress!