The Best Cardio Workout You Can Totally Do At Home

The Best Cardio Workout You Can Totally Do At Home
ABS WORKOUTS   PRINTABLE GUIDE   WORKOUT ADVICE   15-MINUTE WORKOUTS   WORKOUTS   FITNESS   ABS WORKOUT FOR WOMEN A COMPLETE BODY-TONING WORKOUT AND ABS DIET FOR WOMEN   THE BEST ABS WORKOUT: GET SIX PACK ABS IN WEEKS   PRINT THE STANDING ABS WORKOUT   20 MINUTE FITNESS WORKOUTS ABS WORKOUT FOR BEGINNERS   PRINTABLE GUIDE   ABS WORKOUTS   WORKOUT ADVICE   WORKOUTS

Time: 20-3o minutes
Equipment: None
Good for: Cardio, core

Instructions: Do each move for 45 seconds, then rest for 15-30 seconds (as indicated). That's one round. The goal is to complete 10-15 reps per round. Repeat 3-5 rounds, then move on to the next move.

....................................

....................................
This low-impact workout (which you can totally do at home!) was created by Mark Ribeiro, ACE-certified personal trainer, and founding instructor at FitHouse, who recommends doing it three times per week, with one day of rest in between. "And always listen to your body," he says. "If you feel your technique starting to fail, stop and rest. Better reps are better than more reps."


ABS WORKOUTS   PRINTABLE GUIDE   WORKOUT ADVICE   15-MINUTE WORKOUTS   WORKOUTS   FITNESS   ABS WORKOUT FOR WOMEN A COMPLETE BODY-TONING WORKOUT AND ABS DIET FOR WOMEN   THE BEST ABS WORKOUT: GET SIX PACK ABS IN WEEKS   PRINT THE STANDING ABS WORKOUT   20 MINUTE FITNESS WORKOUTS ABS WORKOUT FOR BEGINNERS   PRINTABLE GUIDE   ABS WORKOUTS   WORKOUT ADVICE   WORKOUTS

1. Squat Thrust
How to: Begin by standing with your feet shoulder-width distance apart and your arms at your sides, your core engaged. Gently drop down into a low squat position, placing your hands on the floor for support. Keep your core engaged as you hop both legs backward together, landing in the top of a pushup. Pause for one second, then in one swift motion, tuck your knees into your stomach and hop your feet up towards your hands, landing in the low squat position. Return to the starting position, then immediately drop back down into a low squat to begin repeating the movement. Continue repeating for as many reps as you can in 45 seconds. Then rest for 15 seconds. Repeat 3-5 times, then continue to the next move.
2. Reverse Crunch With Leg Lower
How to: Lie on your back, knees bent. Keep your back flat on the floor as you bring your legs in to your chest. Then, engage your middle and lower abs as you raise your torso off the floor, and legs into the air. Keep pressure in your hands to help support your body weight. Slowly lower your torso back down and lower your legs until they're hovering above the ground. That's one rep. Continue repeating for as many reps as you can in 45 seconds. Then rest for 15 seconds. Repeat 3-5 times, then continue to the next move.

3. Tuck Up
How to: Come to a seated position and balance on your tail bone, lifting knees toward chest, with shins parallel to the floor. Then, slowly extend your legs out and lower your upper body toward the ground, so both are hovering a few inches off the mat. Come back to start. Continue repeating for as many reps as you can in 45 seconds. Then rest for 20 to 30 seconds. Repeat 3-5 times, then continue to the next move.


4. Oblique Heel Taps
How to: Lie on your back with your feet flat on the floor. Keep your back pressed against the ground. Lift your shoulders and tuck your chin slightly into your chest. Flex your obliques as you reach your right hand toward your right ankle. Then repeat on the other sides. That's one rep. Continue repeating for as many reps as you can in 45 seconds. Then rest for 20-30 seconds. Repeat 3-5 times, then continue to the next move.
5. Forearm Plank Hip Dip
How to: Start in a forearm plank position, with your elbows and shoulders in line. Make sure your abs are tight and you’re squeezing your butt. Also engage your back and chest. Slowly dip right hip to right side until hips are about one inch off the ground. Return to center, then repeat on the other side. Continue alternating for 45 seconds. (Complete without dropping to your knees.) Then rest for 15 seconds. Repeat 3-5 times, then continue to the next move.
6. Forearm Plank Mountain Climber
How to: Start in a forearm plank position, with your elbows and shoulders in line. Keep your abs, butt, back, and chest engaged. While holding the plank, bring your right knee to touch your right elbow, then return to center. Then repeat on the left side. Continue alternating at a controlled pace and tempo for 45 seconds. Then rest for 20-30 seconds.
7. Blast Off Planks
How to: Begin in a pushup position, with your hands and shoulders in line. Bend your knees and shift your body backward, until your arms form a straight line with your spine. Keep your core engaged as you move back into a plank position. That's one rep. Continue for as many reps as you can in 45 seconds. Then rest for 20-30 seconds. Repeat 3-5 times.
ABS WORKOUTS   PRINTABLE GUIDE   WORKOUT ADVICE   15-MINUTE WORKOUTS   WORKOUTS   FITNESS   ABS WORKOUT FOR WOMEN A COMPLETE BODY-TONING WORKOUT AND ABS DIET FOR WOMEN   THE BEST ABS WORKOUT: GET SIX PACK ABS IN WEEKS   PRINT THE STANDING ABS WORKOUT   20 MINUTE FITNESS WORKOUTS ABS WORKOUT FOR BEGINNERS   PRINTABLE GUIDE   ABS WORKOUTS   WORKOUT ADVICE   WORKOUTS

0 Response to "The Best Cardio Workout You Can Totally Do At Home"

Post a Comment

اعلان اعلى المقالات

اعلان اسفل الفقرة الاولى

اعلان تحت المقالات

اعلان اسفل المقالات