Getting up in the morning and completing a quick cardio workout I've noticed will help increase your brain focus and have you ready to take on the day in no time! For this workout you will do each exercise with high intensity for 30 seconds, followed by a 10 second rest if needed. You will repeat this circuit up to 3x.
READY...SET...SWEAT!
1. Jumping Jacks
- Getting warmed up! 30 Seconds.
- Stand with your back against a wall, knees bent about 2 feet out in front of you. Your knees should be at a 90 degree angle (your knee's should be over your ankles). Complete for 30 seconds.
- Make sure to really work on pulling your belly button in and keeping your back straight. Complete for 30 seconds.
- Exhale as you pull your abs in and inhale as you lower back to the floor. Complete for 30 seconds.
- Start in a push-up position with arms straight. Raise your right knee toward your chest, back to starting position and repeat with left leg. Do this in a continuous movement for 30 seconds.
- Feet shoulder width apart. Extend hands straight out in front of you to keep your balance. Sit back and down like your sitting in an imaginary chair. Make sure to stay facing forward
- Lower down so your thighs are parallel to the floor and make sure to keep your knees over your ankles (push your weight back into your heels).
- Then bring yourself back to the starting position, complete this for 30 seconds.
- Position your hands shoulder width apart on a secured bench or stable chair reaching behind you.
- Your legs should be straight and feet placed about hip width apart on the floor in front of you.
- Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90-degree angle.
- Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Complete for 30 seconds.
- Lie face down on the floor, arms out in front of you on your elbows.
- Push off the floor leaving your forearms on the floor, raising up off your knees onto your toes and spreading your fingers and pressing down with your palms.
- Contract your abdominal muscles and pull your belly button in to keep yourself up. Continue for 30 seconds.
- March or run in place for 30 seconds.
- Start in the push-up position with arms fully extended.
- Take your left arm and rotate your body , extend your left arm to the ceiling. Try to keep your body in a long diagonal line. Bring left arm back to the push-up position and repeat with the right arm. Continue this for 30 seconds.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position (pick a point in front of you to stare at and really engage your core).
- Start in plank position on your elbows and with feet together. Jump your legs outwards as I you were doing a jumping jack and then jump back together. Remember to engage your core to take any pressure off your lower back.
Now set a goal and complete this HIIT series for 5 days straight! You won't be sorry !
