Experience
Free personalized workout plan
Cardio Conditioning
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Do all of them in a circuit
Day 1
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Jump Squat | 3 sets | 30s | 10s | |
2. Heel Flicks ▶ | 3 sets | 30s | 10s | |
3. Kick Sits ▶ | 3 sets | 30s | 10s | |
4. Inchworm ▶ | 3 sets | 30s | 10s |
Day 2
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Lateral Shuffle ▶ | 3 sets | 30s | 10s | |
| 2. Stepup | 3 sets | 30s | 10s | Rapid |
3. Frog Squat ▶ | 3 sets | 30s | 10s | |
| 4. Plank Jacks | 3 sets | 30s | 10s |
Day 3
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Scissors Jump ▶ | 3 sets | 30s | 10s | |
2. High Knee Run ▶ | 3 sets | 30s | 10s | |
3. Bear Crawl ▶ | 3 sets | 30s | 10s |
Week 2
Do all of them in a circuit
Day 1
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Jump Squat | 3 sets | 45s | 15s | |
| 2. Heel Flicks▶ | 3 sets | 45s | 15s | |
| 3. Kick Sits▶ | 3 sets | 45s | 15s | |
| 4. Inchworm▶ | 3 sets | 45s | 15s |
Day 2
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Lateral Shuffle▶ | 3 sets | 45s | 15s | |
| 2. Stepup | 3 sets | 45s | 15s | Rapid |
| 3. Frog Squat▶ | 3 sets | 45s | 15s | |
| 4. Plank Jacks | 3 sets | 45s | 15s |
Day 3
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Scissors Jump▶ | 3 sets | 45s | 15s | |
| 2. High Knee Run▶ | 3 sets | 45s | 15s | |
| 3. Bear Crawl▶ | 3 sets | 45s | 15s |
Week 3
Do all of them in a circuit
Day 1
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Jump Squat | 3 sets | 60s | 20s | |
| 2. Heel Flicks▶ | 3 sets | 60s | 20s | |
| 3. Kick Sits▶ | 3 sets | 60s | 20s | |
| 4. Inchworm▶ | 3 sets | 60s | 20s |
Day 2
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Lateral Shuffle▶ | 3 sets | 60s | 20s | |
| 2. Stepup | 3 sets | 60s | 20s | Rapid |
| 3. Frog Squat▶ | 3 sets | 60s | 20s | |
| 4. Plank Jacks | 3 sets | 60s | 20s |
Day 3
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Scissors Jump▶ | 3 sets | 60s | 20s | |
| 2. High Knee Run▶ | 3 sets | 60s | 20s | |
| 3. Bear Crawl▶ | 3 sets | 60s | 20s |
Week 4
Do all of them in a circuit
Day 1
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Jump Squat | 4 sets | 60s | 20s | |
| 2. Heel Flicks▶ | 4 sets | 60s | 20s | |
| 3. Kick Sits▶ | 4 sets | 60s | 20s | |
| 4. Inchworm▶ | 4 sets | 60s | 20s |
Day 2
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Lateral Shuffle▶ | 4 sets | 60s | 20s | |
| 2. Stepup | 4 sets | 60s | 20s | Rapid |
| 3. Frog Squat▶ | 4 sets | 60s | 20s | |
| 4. Plank Jacks | 4 sets | 60s | 20s |
Day 3
Scroll to top60s at the end of the circuit
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Scissors Jump▶ | 4 sets | 60s | 20s | |
| 2. High Knee Run▶ | 4 sets | 60s | 20s | |
| 3. Bear Crawl▶ | 4 sets | 60s | 20s |
Date Created: 3/30/20, 4:01 AM
Last Updated: 9/12/20, 9:37 PM
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