Bodyweight Cardio 500 Workout + (Video)
I have a little taste of a workout from the Bodyweight Cardio 500 Calorie Burners program
It will only take 20 minutes – and you will NOT need a single piece of equipment – not a pair of dumbbells, not a pull-up bar, not even a stability ball.
Here we go… This workout is from Phase 1 of the intermediate/advanced level. Of course, a quick dynamic warm up comes first.
MRT Total Body D
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.
A) Squat with T-squeeze
B) Glute bridge march
C) Duck unders
Reset your timing device for 18 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.
Workout Set #1: 3 rounds
1A: Single leg walkouts (right leg)
1B: Single leg walkouts (left leg)
Workout Set #2: 3 rounds
2A: Plank Tricep Extensions
2B: Sprinter Starts
Workout Set #3: 3 rounds
3A: Bodyweight Reverse Flyes (hold for 3seconds at top)
3B: Y Squats
But wait… there’s more.
Accelerator: 2 minute Superset Madness
Do as many rounds as possible in two minutes, resting only as necessary. If your form gets sloppy, you must take a break.
A: Plank jacks x 10
B: Jumping jacks x 10
Phew… I’m sweating just thinking about this 😉
Here’s a quick coaching video with the correct form:
Kate Vidulich, BSc, ACSM, Master CTT
Creator of Bodyweight Cardio 500
Get more workouts like this PLUS Bodyweight Cardio 500 here http://georgettepann.com/bc500
Bodyweight Cardio 500 is an aggressive 30 day workout plan that gets rapid results, with intense 20 minute Accelerator circuits so that your clients progress faster, yet safely without any equipment.
This done-for-you blueprint has 15 different workouts, and is the exact program I use for beginners through advanced. No thinking necessary. Just print this and play!
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