CARDIO POWER AND RESISTANCE

“Let me know you’re working!”

This workout is 39 minutes, and it consists of three circuits (including the warm-up circuit).

Shaun emphasizes this is interval training, which means you work hard but make sure to recover between intervals.

CIRCUIT 1--Warm up:
+Jog
+Power Jacks (jacks with slow and deep squat)
+Log Jumps (jump side to side with knee high, but “power up” each jump, keep knees softly bent)
+123 Heisman (three steps to side, knee to chest, core tight)
+Butt Kicks
+High Knee
+Vertical Jumps (from knee-bent position)
repeat
repeat
water break (each break is 30 seconds)

+STRETCH

CIRCUIT 2:
+Power Jumps (slow and controlled – power from below, “never jump from on high”)
+Belt Kicks (squat and kick)
+Hit the Floor (jump up and to the side, touch floor, jump up to other side, etc)
+V-Pushups (in plank pike position, palms turned in, targets shoulder)
break
repeat -- faster
break
repeat – faster

BONUS MOVES (done once):
+Tricep Dips – [35 seconds with both legs on floor; toward end, put one leg up and then other (Shaun T counts these a little unevenly, 16 seconds on first leg, 9 on second; might want to add 3 or so reps on second leg)]
break
+Ball Tricep Pushups (tricep push-ups on toes with body bent down in ball position)
break

CIRCUIT 3:
+Hurdle Jumps – sprint first and power jump up, back and forth
+Globe Jumps (jump to right/back/left/front)
+Moving Push-ups (2 pushups to right, 2 pushups to left)
+Floor sprints (run while in a push-up position; keep butt down and core tight)
break
repeat
break
repeat
break
BONUS MOVE (done once):
8 Hop Squats then 8 Pushups (elbows wide)
Stretch

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