voxifit Cardio Bodyweight Workout 007

Today’s voxifit workout is a bodyweight cardio workout. In this workout i will also introduce you to Seal Jacks and Pushup Jacks. Both of these exercises will raise your heart rate and increase your calorie burn. Remember you need to WORK and push it to your max. This workout is a time challenge in which you will perform as many rounds as possible in 20 min.

The Workout

Before you get started check out the vids below to see how to perform Seal Jacks and Pushup Jacks:

• Seal Jacks Vid
• Pushup Jacks Vid

Warm Up

Always do a proper warm up before doing any workout. Do the following:

• High Knees 30 Sec
• Bodyweight Squats 10 Reps
• Pushups 10 Reps
• Alt Lunges 10 Reps
• REST 30 sec
• Repeat 1 more time for a total of 2 sets

Main Workout

After your warm up set your timer to 20 Min. You will do as many rounds as possible within 20 min. Make sure to move between exercises without resting. Make sure to complete all exercise reps. If you feel tired, then stop and have a short break and carry on. Make a note of how rounds you did 20 min and try and beat that next time you do the workout.

The Exercises:

• Seal Jacks – 50 Reps
• Spiderman Pushups – 8 Reps / Side
• Prisoner Squats – 20 Reps
• Pushup Jacks – 10 Reps
• Walking Lunges / or Alt. Lunges – 20 Reps
• Mountain Climbers – 30 Reps
• Planks – 30 Sec
• Repeat AMTAP

Enjoy:)

Owen

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