Maximum Cardio Conditioning

Maximum Cardio Conditioning is an endurance workout. It is one of the longer workouts suggested for the Month 2 Rotation. It clocks in just under 48 minutes.

Unlike the circuit workouts, there is no repetition of exercises (except for in the warm up). After the stretch there are no breaks, although Shaun T. gives you a few seconds to “shake it out” after each move. He also demonstrates the next exercise, and that adds a few more seconds of break—at least the first time through when you don’t know what to expect. In the middle of the routine, he slows the pace and comments that a couple of the moves are like “recovery” moves.

The camera moves around a lot on this workout, so it can be hard to follow any one exerciser.

BREAKDOWN:

Warm up:
Jog
Jacks with arms straight up
Jump rope side to side (knees together like a ski-jump, arms go in opposite direction)
High knees, arms out
Switch kicks (plyo alternating kicks)
Hit the floor (jump to side, touch the floor in middle, jump up, jump down on other side, touch floor, etc.)
Floor hops (hands stay on floor, legs kick up, knees together, and hop side to side)
Repeat above moves (with faster pace)
Sprint
Regular jumping jacks – fast
Heisman (alternating jumps with knee up)
123 (three fast lateral steps with Heisman)
High Knees

Break
Stretch
Break

ENDURANCE WORKOUT:

1 minute each (Shaun frequently, though not consistently, gives you the 20 second and 5 second mark).

+High/Low Jab with plyo squats
+Foot ball runs then drop into a low pushup
+4 Basketball shots, 4 hops to other side, 4 shots to other side – repeat several times
+Right kicks (no jumping, but speed gradually increases)
+Left kicks
+Diamond Jumps (jump to bring heels together and hands together
in and out abs for 4, then 4 jack pushups
+Suicide Jumps (squat thrust jumps)
+8 high knees, 8 low sprints, 8 runs while in plank (like mountain climber move)
+Ski Abs (from plank position, jump feet side, back, other side, back etc.)
[Pace is slower for next three moves—Shaun calls these “recovery” exercises]
+Kick/Step Back (front kick then touch floor)
+Squat Twist (plyo squats, touch hand to opposite shoe, alternate sides)
+Over the River Hops (slow jumps from side to side on one leg-don’t touch feet down, alternate feet)
[pace quickens again – “we’re going to get insane again”]
+Attack (2 jacks with a palm-out tricep focused punch, alternate sides)
+Power Knee, right side (similar to knee smashes in kickboxing but very fast)
+Power Knee, left side
+Ski Down Hooks (jump and squat down, knees together, with alternating hook punches)
+Belt Kicks (low squat with alternating front kicks, slower, lower, and very controlled)
+Forward/Back Suicides (3 steps fast feet forward touch floor, then 3 steps fast feet back, etc.)
+Pushup Abs (pushup and get knees to elbow, alternate sides)
+Plank Punches (hold the plank and alternate raising arms)
+8 jump ropes/ 8 hop squats (8 high tuck jumps w/ jump rope arms, 8 low jumps from squat position)
+Low Squat Speed Bag (speed bag from a low squat holding position)
Break and Stretch (at 3:55 mark)``

Instructor Comments:
Shaun T is both tough and encouraging -- he says "this is no game," but he also reminds you to take a break if you need to.

Acescholar