Pure cardio

Pure Cardio is one of the Month 1 workouts. It’s 38 minutes, and after the stretch and break, it is 15 minutes of unrepeated moves done without a break—not even a pause to “shake it out” or to learn the next step.

Warm up
+Jog
+Jumping jacks
+Heisman (hope side to side with core tight, knee comes up high)
+123 Heisman (three lateral steps plus Heisman hop with knee up)
+Butt Kicks
+High Knees
+Mummy Kicks—Arms straight out and scissor back and forth
Repeat (faster)
Repeat (faster)
water break

stretch 20:50-5:35

1 minute each, no breaks or pauses: (this section is 15 minutes and 15 seconds long)

+Suicide drills (tap 3 steps to the right, tap 3 steps to the left)
+Switch kicks (jumping alternating front kicks)
+Wide football sprints
+Stance jacks (jumping jack but touch floor with opposite hand when legs are apart
+Pedal and lunge (sprints then 2 plyo lunges)
+8 hooks then 4 very high jump rope jumps
+Power Jacks (like a plyo jack)
+ Level 2 drills
+8 pushups then 8 runs then jump up
+Frog Jump (jump forward then backwards)
+Power Knees Right (knee smashes)
+Power Knees Left
+ Vertical Mountain Climbers (high knee jog in place, as one knee goes up, other hand reaches up)
+Ski Jumps
+Scissor Runs (alternate feet forward, whole foot stays on floor) [Shaun T. calls this move a “recovery move” because he slows down a bit – the slower pace only lasts for this one move!]
+Suicide Jumps (squat thrusts with a jump)
+Push up Jacks (do a pushup, then legs jump wide in and out, etc.)
water break
Stretc

Acescholar