6 Minute Cardio WorkOut
|50 second intervals with 10 second rest for 4 minutes duration.||Warming up on 1st set and increase intensity as you go. Engages your glutes, quadriceps, hamstrings, calves and core.||High knees (stepping) and stop for 10 second rest. Alternative: drop to floor for the 10 second rest as you feel fit: Drop your body on floor, face down with hands under chest and toes on floor.||High knees (jumping) and drop to floor for 10 second rest. Drop your body on floor, face down with hands under chest and toes on floor. Alternative: Hold 2kg dumbbells on each hand.|
|20 second intervals with 5 second rest for 3 rounds.||Engages your core.||Plank hold: Lying face down, hold yourself up on your elbows and knees, activating your core.||Plank hold: Lying face down, hold yourself up on your elbows and knees, activating your core.|
|50 seconds||Cool down.||Stretch glutes and legs.||Stretch glutes and legs.|
12 Minute WorkOut
|Exercise||4 minute x 3 sets|
|Squats||50 second 10 rest between each exercise.|
|Push Ups||50 second 10 rest between each exercise.|
|Plank Hold||30 sec hold x 2|
|Rest||60 second rest between each set|
|RAMP IT UP! Squats – add dumbbells (moderate weight to heavy, keeping form).
Push Ups and Plank Hold – lift 1 foot up and hold for as long as you can, alternating foot.