Wednesday, July 25, 2012

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


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1 comment:

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