Become a Lean & Mean Cardio Machine!

So I had a day on Wednesday. You know the ones I’m talking about. The type of days where no amounts of caffeine or protein pancake cereal can bring out my normal bubbly personality.  After scrolling through my Instagram feed trying to find fitspiration (yes I went there) and grinding out some emails, I decided to kick my butt into gear, down some pre-workout, and sweat it out. Well, well, well, who would’ve known. Well, yeah, I did. A sweat session cures all! After trudging through the first ten minutes of my treadmill warm up I caught the bug and was ready to pump it out. I love when that happens. Sometimes you just need to suck it up for the first 10 to 20 minutes and then all of a sudden you’re a gym goddess ready to rock.

Running is one of my favorite forms of therapy. But this was one of those days where I needed to really feel a burn and even sprints just weren’t going to cut it. I wanted my legs to shake, the sweat to drip, and my mind engaged. Keeping your mind distracted is key when you need to pull a Taylor Swift and shake it off. Let me tell you, this routine does just that! And, it leaves no room for excuses. It is quick, effective, and totally equipment free. I performed three rounds before going on to a full body strength routine. It was killer!

Lean & Mean Cardio Machine

 

Exercise Breakdown

Plyo Lunges: This is the more advanced version of your typical alternating leg lunges. Rather than stepping forward and back into a lunge position, start in a lunge with the right foot in front, jump up switching legs in the air and landing in a lung with the left foot in front. Make sure to keep your abs engaged and your front knee over your toes and your ankle in line with your knee so your leg makes a perfect 90 degree angle. Continue to alternate sides.

Crab Leg Lifts: Start in a reverse table top position on all fours with your belly up towards the ceiling. Make sure your wrists are directly under your shoulders, hands are pointing forwards, knees are in a 90 degree angle in line with your ankles, and your feet are pointing forward. Lift up your left leg and right arm and touch your left toes with your right hand over the center of your body by squeezing your abs. Make sure to also keep that booty tight to make sure your hips don’t start sinking down towards the ground. Return to starting position and then repeat on the other side, touching your left hand to your right foot. Continue to alternate sides.

Burpees: Start in a standing neutral position with feet hip width apart. Lower your body into a squatting position and place hands on the floor. Jump your legs back so you are in a strait arm plank. Do one push up. Jump feet back in towards your hands, stand back up, and then jump into the air squeezing that bum with your arms above your head. That’s one rep! Now, repeat!

Mountain Climbers: Start in a straight arm plank. Pull right knee into chest, keeping your abs engaged. Then, pull your left knee into chest, squeezing that tummy. Continue to repeat as quickly as possible.

Jump Squats: This is the more advanced version of your traditional squat. Start with feet hip distance apart and toes pointing forward. Lower down into a squat position tracking your knees over your toes and keeping your abs tight and back as upright as possible. Explode back out of the squat position into a jump in a neutral position in the air with arms above your head. Land back down as quietly as possible and back into a squat position and repeat!

 

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