Strength & Cardio Workout

Try this WOD (workout of the day)! Before starting any exercises, remember to warm up, stretch, and drink plenty of water.

Instructions

• All Circuits: 35 seconds work / 5 rest. Repeat 3x 
• All Tabata: 20 seconds work / 5-10 rest. Repeat 3x 

Circuit 1  

• Figure-4 squats, right side (left ankle on right thigh + squat. Be sure use the wall if you need assistance for balance.) 
• Figure-4 squats, left side 
• Frog tilts (or hold frog position) 

Tabata 

• 2 Jumping jacks + left high knee/right high knee
• Alternating cheerleader kicks (option add a reverse lunge) 
• Butt kickers
• Squat + knee up / clap under leg, alternating legs 
• Forearm plank + walk feet in & out 

Circuit 2 

• Inchworm + right and left shoulder tap
• From a High Plank – hip dip right (keep your shoulders square – just move hips) 
• From a High Plank – hip dip left

Tabata 

• 2 Jumping Jacks + left high knee / right high knee 
• Alternating cheerleader kicks (option add a rev. lunge) 
• Butt kickers 
• Squat + knee up / clap under leg, alternating legs 
• Forearm plank + walk feet in and out 

Circuit 3

• Good mornings 
• Grab squat right (grab and hold your left foot behind your right leg and squat) 
• Grab squat left

Tabata 

• 2 jumping jacks + left high knee / right high knee 
• Alternating cheerleader kicks (option add a rev. lunge) 
• Butt kickers 
• Squat + knee up / clap under leg, alternating legs 
• Forearm plank + walk feet in and out