Name: Playbook - Christopher Morton - Cardio
Uploaded: 2023-02-13T04:56:40.257Z
Duration: 45 min
Description: Cardio

I know most people think cardio is going on the treadmill or elliptical for an hour and think you did something! Then a month goes by and you lost all your curves and or muscle and your up set! These cardio workouts will allow to lose fat but build muscle at the same time! Thank me later it’s time to get to work!

If you trained with me before you know how much i love to incorporate jumping jacks in all my sets doesn’t matter whether we are doing bench press back ect between sets we are doing jumping jacks!… keeping that heart rate high to ensure we are burning as much calories as possible and shedding some inches off that waist.

Jumping jacks

Stay in a squat position and make sure to shuffle back and forth without every crossing your feet! Your lead foot comes first with the back foot trailing but never crossing over!

Lateral side shuffle

This exercise will loosen up your hip flexors, build your calf’s and get your heart rate up. Make sure your not flat footed while doing this. You want to land on the balls of your feet. (Metatarsals)

Jump shuffles

Jump squats are great! This will help build your legs, strengthen your core and Of course work on your cardiovascular endurance.

Jump Squats

This exercise is more mental then it is physical. The goal on this is to touch your Chest, waist , knees , and toes. This will give you a good stretch and loosen up your muscles helping with mobility.

4 point toe touch

This exercise will definitely test your lower back! As well as your glutes. It will also build your balance … watch my hands! Your hands and feet go together it will keep you balanced and you won’t feel awkward while doing this motion.

Skaters/lateral ski jumps

Bike

This cardio workout is a little more advanced and very intense. The bosu ball shuffle works on speed and agility. When you start you want to be parallel to the bosu ball …. Leading with the foot closest to the ball. Shuffle over slowly to start back and forth as you go your momentum will build and you’ll look like a star athlete . The biggest thing is starting off slow , also note the quicker your hands the quick your feet. You you do this without using your arms you’ll lack balance.

Bosu ball Shuffles

Burpee dead lifts will ruin your life! After something like this you gonna feel like god personally came down here and touched your heart! But on a serious note this is amazing cardio workout out if you want to shred some fat this will definitely do it. As well as cardio you’ll find this works out your lower back and and Ofcourse your legs

Dumbbell burpee deadlifts

If your bored of regular jumping jacks add a little flavor using a medicine ball. Pick a weighted ball your comfortable with and get to work!

Medicine ball jumping jacks

This is the shredder right here! Make sure to land on the balls of your feet (front of your feet) this way it keeps pressure off your knees. Doing so will also give you a crazy calf workout!

Jump rope

This workout is great for cardio as well as legs … because your starting parallel to the bench/ box / stairs ect it allows you to loosen up your hip flexors. With the side stepping motion. Depending how tall you are this can really work your quads or your glutes … shorter = glutes dominant … taller = quad dominant

Lateral step ups

You see my shirt! This is a cardio monster right here. It’s also a great workout for your shoulders to. Time over tension! Start with lighter weights and go up as you feel more comfortable.