Fiery Cardio Workout

Join Jamie of Flex & Flow for a fiery cardio workout that will get your energy soaring and muscles shaking. This total body workout strengthens the lower body, upper body, and core, while also elevating your heart rate for maximum results.

Warm-Up:

• Cat / Cows x3
• Hover Table Top Knee Taps x 3
• Hover Table → Plank Pose Walk Outs x 3
• Child’s Pose - 3 breaths
• Hover Table Top → Plank Pose → Shoulder Taps x 10
• Push-Ups x 3
• Squats x 10

Round 1:

• Reverse Lunge → Knee Raise (right side) x 15
• Skater Lunges x 20 seconds
• Reverse Lunge → Knee Raise (left side) x 15
• Skaters x 20 seconds
• Mountain Climbers x 20 seconds
• Squats / Jump Squats  x 20 seconds
• Plank Pose Knee Taps x 5
• Plank Pose → Hovering Table Knee Taps x 5
• Shoulder Taps x 15 seconds
• Push-Ups x 3

Round 2:

• Reverse Lunge → Knee Raise (right side) with optional jump  x 10
• Skater Lunges x 15 seconds
• Reverse Lunge → Knee Raise (left side) with optional jump  x 10
• Skater Lunges x 15 seconds
• Mountain Climbers x 15 seconds
• Burpees x 10
• Ladder Workout:
  • Plank Pose Knee Tap (x1)  → Hover Table Knee Tap (x1)  → Push-Up (x1) → Shoulder Taps (x1)
  • Plank Pose Knee Tap (x2)  → Hover Table Knee Tap (x2)  → Push-Up (x2) → Shoulder Taps (x2)
  • Plank Pose Knee Tap (x3) → Hover Table Knee Tap (x3)  → Push-Up (x3) → Shoulder Taps (x3)
  • Plank Pose Knee Tap (x4) → Hover Table Knee Tap (x4)  → Push-Up (x4) → Shoulder Taps (x4)
  • Plank Pose Knee Tap (x5) → Hover Table Knee Tap (x5)  → Push-Up (x5) → Shoulder Taps (x5)
• Boat Pose x 5 breaths
• Low Boat Pose x 10 breaths

Cool Down:

• Knees to chest x 3 breaths
• Seated butterfly stretch x 3 breaths
• Seated single leg side bend +  forward fold (right side) x 5 breaths
• Seated single leg side bend + forward fold (left side) x 5 breaths
• Easy seat