Week 5 Workout – Cardio Craze

Week four workout is a focus on increasing your cardio endurance level.

Workout Name

Three days a week

Warm Up

Warm is very important before starting the main set, it relax your muscles and allow you to perform smoothly. It is also effective against any muscle pulls.

1. 25 Jumping Jacks

Jumping Jacks

2. Jog or Brisk Walk 1 minute

3. Skip Action for 1 minute

4. 20 Side Lunges – Dynamic Stretch

5. 20 Arm Swings – Dynamic Stretch

Main Set

Perform 30 seconds of each exercise with 30 seconds rest between each move. Based on your fitness level you can increase or decrease the time limit.

1. Run at a slow speed for 1 minute then walk at a brisk pace for 1 minute (3 times)

2. Run at a medium speed for 30 seconds then walk at a brisk pace for 30 seconds (3 times)

3. Run at a fast speed for 10 seconds then walk at a brisk pace for 10 seconds (3 times)

4. 1 minute of burpees or modified burpees rest 30 seconds (3 times)

5. High knees as fast as you can go on the spot for 10 seconds rest 30 seconds (3 times)

 6. Jog for 1 minute

7. Walk at a brisk pace for 3 minutes

Recover for 2 minutes

Repeat 2 more times

Cool Down

Walk or march on the spot for 2 minutes Stretch
How did the workout go? Was it challenging? Drop me a line to let me know.

If you received this as a forwarded email or message you too can sign up here for this Free Program