1.JOGGING IN PLACE


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What : Jogging in a stationary position​

Why : It’s simple, accessible, gets the heart rate up and is a great way to warm up for more intense exercise

Requirements : A good pair of shoes and a sturdy floor

Precautions: It’s high impact, which may tax the joints, and it can be boring. Because there’s no forward motion, it isn’t as intense as jogging outside​

Variations : Press the arms overhead, high knees, butt kicks, wide knees​.

2.BURPEES


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What : Squatting to the floor, jumping the feet to a plank position, jumping back in and standing up

Why : It’s a killer cardio exercise , burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise).

Requirements : A good pair of shoes, experience with high impact exercise, an iron will

Precautions: It’s really, really hard

Variations : Stepping the feet back instead of jumping, jump up at the end, add a pushup or use equipment: Medicine ball, BOSU,kettlebell, or Gliding Discs.

3.SQUAT JUMPS


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What :From a squat position, jump as high as you can, landing back into a squat​.

Why : Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. No special skills are needed.

Requirements : Happy knees, experience with high impact exercise, a good pair of shoes, and a floor​

Precautions: This exercise is high impact and high intensity and requires strong joints and a strong heart. With any plyo exercise, land softly to protect the joints​

Variations : Prisoner squat jumps, froggy jumps, on the BOSU​ 

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