Travel-Friendly Cardio

Join Jamie King for an energizing 20-minute travel friendly cardio workout. You’ll build strength, get your heart rate up, and have fun with this do anywhere, do anytime bodyweight workout.

Warm Up:

• Cow / cat 3X
• Child’s pose → Cow → Push-Ups 10X
• Squats 5X
• Squat and lower 2 inches → Squat and lift 2 inches 10X

Round 1: Legs & Arms

• Squat with lateral leg taps 5X / leg
• Plie squat → Stand 10X
• Plie squat hold 5 seconds
• Plie squat with alternate hand taps 10X
• Plie squat →lunge with shoulder rotations 5X (R)  → plie Squat → lunge with shoulder rotations (L) 5X → plie squat with pulse 5X
• Squat jumps / air squats 20 seconds
• Push-ups 10X

Round 2: Legs & Arms

• Squat and lower 2 inches → squat and lift 2 inches 10X
• Squat hold 5 seconds
• Jump squats / air squats 20 seconds
• Plie squat pulses 5x
• Plie squat →  stand 5x
• Plie squat →lunge with shoulder rotations 5X (R)  → plie Squat → lunge with shoulder rotations (L) 5X → plie squat with pulse 5X
• Squat  →  stand with pull-up arms 10X
• >Squats with shoulder press 10X
• Push-ups 10X

Round 3: Core

• Boat pose with two inch toe taps 10X
• High boat → low boat 10X
• Low boat flutters 10X
• Crunches with knees over hips 10X → heel taps (alternating)
• Crunches with knees over hips 10X → heel taps (alternating OR full extension)
• Butterfly crunches 10X
• Pencil stretch
• Rock and roll → high boat (hold 5 seconds)

Cool Down:

• Forward fold 5 breaths → half lift 3X
• Lizard (R) → malasana (yogi squat) → Lizard (L) → malasana (yogi squat)