SPRINT
Sprinting is a simple and effective means of elevating your heart rate and burning fat. This high-intensity exercise can be done in place or back and forth across an open space. Keep moving quickly to maximize the cardio benefits.
progression
| LEVEL 1: | Sprint | |
| LEVEL 2: | Cross-Country Seal | |
| LEVEL 3: | Plus Jump |
Stand tall, with feet shoulder width apart and a slight lean to the body. Drive your right knee to your chest as your left arm swings forward.
As your right leg lowers, drive forward with your left knee and right arm. Repeat with control, always moving opposite arms and legs.
JUMPING JACK
Jumping jacks are one of the most familiar and effective cardio exercises out there. This explosive move is a great way to improve cardiovascular endurance and also engage the core, shoulders, back, and calves.
progression
| LEVEL 1: | Jumping Jack | |
| LEVEL 2: | X-Jack | |
| LEVEL 3: | Star |
Stand with your feet together and your arms at your sides.
Jump up as you spread your feet wide and raise your arms overhead in a V-shape. Land with your feet spread and arms up.
Jump again, bringing your feet together and returning your arms to the sides. Repeat.