Cardio complexes! Ready?!
All you need is your body FULLY warmed up, your mat and a bottle of water nearby!
Each complex will be 3 minutes duration!
Simply perform each exercise for the number of sets and repeat for the duration of the 3 minutes!
The challenge is to PACE yourself for the 3 minutes! This is very different than HIIT where we are hitting it hard for only the 20 or 30 seconds work period!
You can let me know if you find this more challenging overall than a HIIT specific workout! I find both as challenging but in different ways!
Any exercises that involve higher impact will be shown with a low impact version (however not lower intensity!)
X2 LUNGE JUMP BURPEES x10
REAR STEP LUNGES x20
PUSH UP BURPEES x10
PUSH UPS x5
BURPEE TO SQUAT x10
SQUATS x20
HAND TO FLOOR BURPEE x10
WALK OUT TO TRICEP PUSH UP x10
SPRAWL TO X2 RAINBOW KICK x10
ALTERNATING KICK THRU x20
BURPEE PLANK LADDER x10
MOUNTAIN CLIMBERS x30
ROLLING BURPEE TO PUSH UP x10
ALTERNATING HAND TO FOOT REACH x30
SPRAWL x10
COUCH TO PLANK x20
BURPEE JACKS x10
JUMPING JACKS x20
Finisher!
100 x SHOULDER TAPS!
BRACE your ENTIRE body for that finisher! But 2 main considerations when performing those shoulder taps… try to resist movement in the hips such as rocking and don’t hold your breath!
You will notice as you work through the workout, each complex alternates between lower body focus, upper body focus or full body with lots of burpees on that journey!
Go at your own pace! Your pace is entirely specific to you! If you are moving at a pace that is challenging, yet mostly sustainable for the 3 minutes, PERFECT!
Enjoy every complex!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
