Calisthenics Workout

 22 Minute Cardio Workout

Calisthenic Style

Warm Up: 
Stretch * Calf Raises * Ab Wheel * Squats * Plank Knee Lifts

Start HIIT Trainer:
30 Second Sets / 20 Sec rest or transition

RUN IN PLACE

JUMPING JACKS
ELBOW JACKS

LUNGE FWD
LUNGE SIDE

• Transition Floor Pad

CRUNCHES
BICYCLE

LEG LIFTS UP
LEG LIFTS SIDE

• Transition Flip

PUSH UPS
LEG LIFTS BCKWRD

• Transition Remove Pad

FLOOR JUMPS

•  Transition Stand

ARM CIRCLES

• Transition Stairs

 STAIR RUN

•  Transiton Outside

JUMP ROPE

Cool Down:
Dance * Walking Lunges * Stretch

Optional:
Bike 5 short laps * Fast Walk 2 short laps * Pull Ups

10 lb Dumbell Weights: 5 reps each
Curl: left/right
Side Lift:  left/right
Squats: both hands
Behind Head: both hands
Angle Twist Up/Dwn: left/right