Intense Cardio Blast


Jumping Jacks:

A jump done from a standing position with legs together and arms at the sides to a position with the legs apart and the arms over the head


Crouch or sit with one’s knees bent and one’s heels close to or touching one’s buttocks or the back of one’s thighs.

Push ups:

Performed in a prone position by raising and lowering the body using the arms, keep the body in a straight line.

Forward Lunges:

Stand with your feet together. Pull your shoulder blades toward your hips. Engage your abdominal/core muscles (“brace”) to stabilize your spine, lift one foot off the floor and find your balance on the standing leg, Pause. Hold this position briefly before stepping forward.



Start from a standing position, drop into a squat with your hands on the ground, kick your feet back, while keeping your arms extended, then do a push up. Immediately return your feet to the squat position. (count 3) Jump up from the squat position (count 4)

Mountain Climbers:

Take the push up position with your hands are directly under your chest at shoulder width apart with straight arms, your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can, return to the starting position and repeat with your left leg.