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Description

Use this one with the cardio machine of your choice. Use perceived exertion; level 1 is super easy for YOU, level 4-6 is moderate and level 10 is your absolute limit. This is not “what the treadmill or elliptical speed or level is or says” – this is what YOU perceive to be tough for YOUR BODY.


Exercises

Set 1: 2 rounds
Jog on the Spot
Effort: Light
Jog on the Spot
20 seconds
Butt Kickers
Effort: Light
Butt Kickers
20 seconds
High Knees
Effort: Light
High Knees
20 seconds
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
20 seconds
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Effort: Moderate
Small Reverse Arm Circles
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
1 minute
Side to Side Left Leg Swings
Side to Side Left Leg Swings
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
20 seconds

Set 2: 1 round
Effort: Moderate
Cardio Level 5
2 minutes
Effort: Moderate
Cardio Level 6
1 minute
Effort: Vigorous
Cardio Level 7
1 minute
Effort: Very Hard
Cardio Level 8
1 minute
Effort: Very Hard
Cardio Level 9
1 minute
Effort: Moderate
Cardio Level 6
1 minute
Effort: Vigorous
Cardio Level 7
1 minute
Effort: Very Hard
Cardio Level 8
1 minute
Effort: Very Hard
Cardio Level 9
1 minute
Effort: Vigorous
Cardio Level 6
1 minute
Effort: Vigorous
Cardio Level 7
1 minute
Effort: Very Hard
Cardio Level 8
1 minute
Effort: Very Hard
Cardio Level 9
1 minute
Effort: Vigorous
Cardio Level 6
1 minute
Effort: Vigorous
Cardio Level 7
1 minute
Effort: Very Hard
Cardio Level 8
1 minute
Effort: Very Hard
Cardio Level 9
1 minute
Effort: Maximum
Cardio Level 10
1 minute
Effort: Moderate
Cardio Level 5
2 minutes


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