Name: Playbook - Alexis Nielsen - W3/D1 No Jumping Cardio
Uploaded: 2023-04-13T05:32:48.236Z
Duration: 30 min
Description: W3/D1 No Jumping Cardio

Julie

Here’s a low impact cardio session that requires no jumping, but will make you break a sweat!

This circuit is titled “apartment friendly” simply because there’s no jumping involved! Apartment or not, sometimes you just want to get in a quiet cardio session. When the boys are napping and I don’t want to wake them up, this is one of my go-to cardio circuits. 

The goal is 5 rounds, however, do as many as you can! I love that this workout can technically be done in 5 minutes depending on how many rounds you decide to do! 

I usually rest 20-30 seconds between each exercise.

You can alter the difficulty by how long of a rest period you have in-between exercises. 

If you happen to try this one out, please leave a comment and let me know how it went!

- Start by standing with your feet together 
- With a slight bend in your knees, raise your arms up over your head
- At the same time, extend one foot out to the side
- Place feet back together at the same time that you lower your arms
- That’s one rep

Continue alternating sides as your complete reps.

Jumping Jacks - Variation

- Start with feet about shoulder width apart
- Perform air squat
- When you start coming back up, pivot in one direction, extending an arm out into a “punch”
- Return to squat position
- That’s one rep

Squat to Punch

- Start in standing position 
- Hold arms out in front of you. Bend your arms, putting one hand on top of the other
- Lean forward slightly, getting in a lunge position with one leg bent in the front, and the other extended behind you
- With the leg that’s extended behind you, bring knee towards your chest, touching your hands if possible
- Return to lunge position 
- That’s one rep

Knee Drives

- Start in standing position
- Reach down, placing your hands on the floor
- Put one foot behind you, following with the other, until you’re in a push-up position
- Move one foot forward, following with the other, until you’re in a crouched position 
- Stand back up 
- That’s one rep

Modified Burpees

Apartment Friendly Cardio

W3/D1 No Jumping Cardio

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W3/D1 No Jumping Cardio

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