KICK-BUTT KARDIO WORKOUT

CARDIO, LEG & BUTT WORKOUT ROUTINE WITH BONNIE

WARM-UP - 10 MINUTE POWER WALK

3-MINUTE POWER-UP SEGMENT
1st Minute - Walk at 3.5mph with no incline.
2nd Minute - Jog at 5.0mph and 5 incline.
3rd Minute - Run at 5.0mph and 10 incline.

Cardio Segment
1. High march walk
2. Marching elbow to knee
3. Jogging (high step, lifting feet to the glutes)
4. Fencing forward (left)
5. Fencing forward (right)
6. Single knee skips (left knee up)
7. Single knee skips (right knee up)
8. Regular high-knee skips (both knees)
9. Side glide (left)
10. Side glide add knee to elbow (oblique crunch)
11. Side glide (right)
12. Side glide add knee to elbow (oblique crunch)
13. Backward walk
14. Backward trot.

3-Minute Power segment

Lower Body Segment
1. Walking Lunge
2. Walking Lunge with extension
3. Left Stationary Forward Lunge (Left leg stays back and planted)
4. Left Stationary Forward Lunge with extension
5. Left Stationary Forward Lunge stutters
6. Right Stationary Forward Lunge
7. Right Stationary Forward Lunge with extension
8. Right Stationary Forward Lunge stutters
9. Left Stationary Backward Lunge (Same exercises as above except in reverse with stationary leg up front, lunging backward)
10. Left Stationary Backward Lunge with extension
11. Left Stationary Backward Lunge stutters
12. Right Stationary Backward Lunge
13. Right Stationary Backward Lunge with extension
14. Right Stationary Backward Lunge stutters
15. Side Squat (left)
16. Side Squat (right)
17. Squat thrusts (jumping to a squat on side rails)
18. Squat thrust to Sissy Squat (meaning feet stay together)
19. Leap frog (in sissy squat form, staying on belt, simulates cross country skiing position)

Lie down on the treadmill. (..I don't think that was part of the workout. ha!!)
Note: If you need to rest, go back to walking - don't stop. With this workout - walking IS resting. Have fun!

wow this is really interesting! i love your post with instructions and videos which really caught my attention to follow on how to do kardio workout.
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wow this is really interesting! i love your post with instructions and videos really caught my attention to follow on how to do kardio workout.
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