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Description

https://www.fitnessblender.com/videos/easy-warm-up-cardio-workout


Exercises

Set 1: 2 rounds
Jumping Jacks
Effort: Moderate
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Jog in Place
Effort: Moderate
Jog in Place
45 seconds
Rest
Rest
15 seconds
High Knees
Effort: Moderate
High Knees
45 seconds
Rest
Rest
15 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
45 seconds
Rest
Rest
15 seconds
Froggers (plank, frog squat)
Effort: Moderate
Froggers (plank, frog squat)
45 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 4 rounds
Dumbbell Chest Press on Bench
Weights: Moderate
Dumbbell Chest Press on Bench
15 reps
Bet over Lateral Raises
Weights: Moderate
Bet over Lateral Raises
15 reps
Rest
Rest
15 seconds
Chest Fly on Bench
Weights: Moderate
Chest Fly on Bench
15 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
15 reps
Rest
Rest
15 seconds
Alt. Dumbbell Chest Press (palms face boobs)
Weights: Moderate
Alt. Dumbbell Chest Press (palms face boobs)
15 reps
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
15 reps
Rest
Rest
15 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 4 rounds
Lateral Steps + Pulls
Lateral Steps + Pulls
30 seconds
Slow Rocking Butt Kickers
Effort: Moderate
Slow Rocking Butt Kickers
30 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
30 seconds
Arm Swings + lateral Steps
Arm Swings + lateral Steps
30 seconds
4 Torso Twists + Knees
Effort: Moderate
4 Torso Twists + Knees
30 seconds
Jog in Place
Effort: Moderate
Jog in Place
30 seconds
BodyWeight Squats
BodyWeight Squats
30 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
Boxer Shuffle
Effort: Moderate
Boxer Shuffle
30 seconds
Cross Toe Touches
Effort: Moderate
Cross Toe Touches
30 seconds
Carioca
Effort: Moderate
Carioca
30 seconds
Step Ups Knee Drive
Step Ups Knee Drive
30 seconds
Burpees
Effort: Moderate
Burpees
30 seconds
Lateral Shuffle (crab jog)
Effort: Moderate
Lateral Shuffle (crab jog)
30 seconds
Lateral Bounds (skate & hop)
Effort: Moderate
Lateral Bounds (skate & hop)
30 seconds
Quick Feet In & Outs
Effort: Moderate
Quick Feet In & Outs
30 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle
30 seconds
Freestyle Dancing
Effort: Moderate
Freestyle Dancing
1 min 30 secs
Jump Rope
Effort: Moderate
Jump Rope
1 min 30 secs
Rest
Rest
20 seconds

Set 6: 1 round
Beginner Right Warrior 2
Beginner Right Warrior 2
30 seconds
Beginner Left Warrior 2
Beginner Left Warrior 2
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Butterfly
Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Chair Pose
Chair Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Right Shoulder Stretch
Right Shoulder Stretch
15 seconds
Left Shoulder Stretch
Left Shoulder Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Wall Right Calf Stretch
Wall Right Calf Stretch
30 seconds
Wall Left Calf Stretch
Wall Left Calf Stretch
30 seconds
Standing Right Leg Stretch
Standing Right Leg Stretch
15 seconds
Standing Left Leg Stretch
Standing Left Leg Stretch
15 seconds
Bicep Stretches
Bicep Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Cobra
Cobra
30 seconds
Corpse
Corpse
30 seconds

Set 7: 1 round
Jump Rope
Effort: Moderate
Jump Rope
5 seconds
Rest
Rest
5 seconds
Jog In Place
Effort: Moderate
Jog In Place
5 seconds

Set 8: 1 round
Burpees
Effort: Moderate
Burpees
5 seconds
Rest
Rest
5 seconds
Lateral Shuffle (crab jog)
Effort: Moderate
Lateral Shuffle (crab jog)
5 seconds
Rest
Rest
5 seconds
Tin Soldiers
Effort: Moderate
Tin Soldiers
5 seconds
Rest
Rest
5 seconds
Drop Squats
Drop Squats
5 seconds
Rest
Rest
5 seconds
Quick Feet In & Outs (in, in, out, out)
Effort: Moderate
Quick Feet In & Outs (in, in, out, out)
5 seconds
Rest
Rest
5 seconds
Carioca
Effort: Moderate
Carioca
5 seconds
Rest
Rest
5 seconds
Step-Up Knee Drives
Effort: Moderate
Step-Up Knee Drives
5 seconds
Rest
Rest
5 seconds
Lateral Bounds (ice skate & hop)
Effort: Moderate
Lateral Bounds (ice skate & hop)
5 seconds
Rest
Rest
5 seconds
Bear Crawls
Effort: Moderate
Bear Crawls
5 seconds
Rest
Rest
5 seconds

Set 9: 1 round
Push-Ups - 15
Push-Ups - 15
5 seconds
Tricep Extensions -15
Weights: Moderate
Tricep Extensions -15
5 seconds
Russian Twists
Russian Twists
5 seconds
Plank
Plank
5 seconds
Bicep Curls -15
Weights: Moderate
Bicep Curls -15
5 seconds
Tricep Dips -10
Tricep Dips -10
5 seconds
Bicycle Crunches
Bicycle Crunches
5 seconds
Plank Jacks
Plank Jacks
5 seconds

Set 10: 1 round
Power Jumps
Effort: Moderate
Power Jumps
5 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
5 seconds
Rest
Rest
5 seconds
Alternating Lunges
Weights: Moderate
Alternating Lunges
5 seconds
Wall Sit
Wall Sit
5 seconds
Rest
Rest
5 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
5 seconds
Goblet Squats
Weights: Moderate
Goblet Squats
5 seconds
Rest
Rest
5 seconds
Plie Hops
Plie Hops
5 seconds
High Knees
Effort: Moderate
High Knees
5 seconds


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