Hardcore Cardio

Sorry for not posting yesterday, but having my flight delayed by four hours, then having a nine hour flight and then being stuck in four hours of traffic meant I didn't have much time to post so I do apologise.
But without further a due here is yesterday's blog...

If you want a red face and sweaty body keep reading this is one of the hardest workouts yet it's so simple, enjoy!!

First of all start with a quick 5 minute warm up. Something that gets your heart pumping whether it be light cardio - jogging, skipping, or even marching, or dynamic stretches - squats, leg/arm kicks/swings or lunges. Try to avoid static stretches, use them for your cool down. You can take longer if you wish to but it is not essential.

Next set two markers (use cones, shoes, lamp posts - whatever you like) around 10-20 metres apart from one and other, dependent on how fit you are. Name them in your head a and b.

1)
Run from a to b, touch the floor and jump up ONCE, run back to a.
Run from a to b, touch the floor and jump up - repeat TWICE, run back to a.
Repeat this and increase the semi-burpee each time until you reach TEN.

Have ONE-TWO minute break. (Be sure to hydrate in this time, keep moving and steady your breathing)

2)
Run from a to b, do ONE press-up - try and do full press ups as long as you can, even if you're slow you'll benefit in the long run, excuse the pun - stand up and run back to a.
Run from a to b, do TWO press-ups, stand up and run back to a.
Repeat this and increase the press-up number each time until you reach TEN again.

I think we all know what's coming.

3)
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up and run back to a.
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up, repeat ONCE more (total=2) and run back to a.
Repeat this and increase the number of burps each time until you reach TEN.

Take a ONE-TWO minute break.

4)
Sprint from a to b to a, do ONE tri-cep dip (either use a bench/chair or just lift your bum and do it on the floor), also have your legs as straight as possible for optimum workout and stand up.
Sprint from a to b to a, do TWO tri-cep dips and stand up.
Repeat again until you have increased the number of tri-cep dips to TEN.

ONE-TWO minute break.

5)
30 seconds of high knees, ONE minute of football drills (feet hip distance apart with knees bent, alternating lightly tapping the feet to the ground - fast paced, click here if you are unsure of the technique but don't copy her movements, stay on the spot) getting lower every 20 seconds. Repeat FOUR times (this whole section).

6) 30 second sprint at end.

Finally end with a cool down which incorporates deep breathing and static stretching to reduce muscle soreness tomorrow.

Should take around 45 minutes.