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4 Intense Cardio Workouts Grab your cardio card deck: 1. The 40/10 Destroyer (00:08) 2. The 30s Bodyweight Blast (01:22) 3. The Sweat Fest 300 (03:22) 4. The 5-Minute Max Out (04:31) Set a timer for 40 seconds of work, 10 seconds of rest between moves and move from one exercise to the next in the circuit without resting extra. Beginners may rest an extra 50 seconds between rounds if needed otherwise just only rest the 10 seconds between moves. Complete 4-6 rounds through! CIRUIT: 40 seconds Snowboard Hop Skiers 10 seconds Rest 40 seconds Plank with Alternating Toe Touch (3:37)10 seconds Rest 40 seconds Squat to Lunge Pulse (1:57)10 seconds Rest 40 seconds Dancing Crab Crawl 10 seconds Rest 40 seconds Rainbow Kicks (2:41)10 seconds Rest 2. The 30s Bodyweight Blast Set a timer for 30 seconds of work and move right from one exercise to the next in a circuit without resting. Rest 30 seconds between rounds and complete 4 rounds through each circuit. Rest 1-2 minutes between circuits. CIRCUIT #1: 30 seconds Knee Tuck Burpee 30 seconds per side Carioca to Shuffle 30 seconds Jack Push Ups 30 seconds Squat Twists 30 seconds Plank Hop Overs 30 seconds Rest CIRCUIT #2: 30 seconds Side to Side Squat Jump Bulldog 30 seconds per side Split Stance Jumps 30 seconds Push Back Push Up 30 seconds Duck Under Squat Jumps 30 seconds Plank to Bulldog 30 seconds Rest 3. The Sweat Fest 300 Complete 50 reps of each move before moving on to the next exercise. Rest only as needed and time how long it takes you to complete all 300 reps. That way you can work to beat your time next time! CIRCUIT: 50 reps Side to Side Squat Jump Bulldog 50 reps Push Back Push Up 50 reps Adductor Squat Jumps 50 reps Bulldog Jacks 50 reps Squat Twists 50 reps Plank Hop Overs 4. The 5-Minute Max Out One round through is all you need! Record how many reps you can complete in each minute of work and move right from one exercise to the next without resting. Record what you do to beat next time! Modify the moves to try to keep moving over having to rest a ton during the minute of work! CIRCUIT: 1 minute Knee Tuck Burpee 1 minute Jack Push Ups 1 minute Snowboard Hop Skiers 1 minute Bulldog Jacks 1 minute Spiderman Mountain Climbers ***Need NASM or AFAA continuing education credits? Use code: YOUTUBE and save $100 on the Redefining Strength Recertification Course*** Subscribe To our Channel before you go: Join our Free Facebook Group: Looking for more workouts? Download Our app Redefining Strength On Demand - Hundreds of workouts and follow alongs at your fingertips! Apple Users: Android Users: View our workout programs Looking for Nutrition? Take our quiz to find out which macro ratio will work best for you! Follow Redefining Strength… Online: On Facebook: On Instagram: For RS SWAG:
