Shape's 20 Minute Home Cardio Workout

To Compile exercises on 1 word document, I have removed the instructions from most of the exercises. For complete "How-To" see Shape's link HERE.

WARM-UP:

-REVERSE LUNGES x10

Step back with your left foot. Bend both knees to lower into a lunge, making sure your right knee is above the ankle and does not go too far beyond your toes. Drive off the ball of your right big toe to return to standing.

-SQUATS WITH ARMS OVERHEAD x10

-BRIDGES x10

-PLANK WITH SHOULDER TOUCHES x10 Each Arm

Push-up position alternate touching each shoulder

MAIN SET:

-MOUNTAIN CLIMBERS x1 minute

Push-up position. Lift your right foot and drive your right knee up into the center of your body. Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists.

-BURPEES x1 minute

Jump, form squat, push feet out into push-up position. Lower your chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat.

-SQUAT JUMPS x1 minute

Squat, than jump, returning to squat position.

-SKIER JUMPS x1 minute

Jump Left to right, keeping body straight (no twisting)

-PILATES 100 x1 minute

REPEAT MAIN SET x2 (or x3 if feeling up for it)

COOL-DOWN:

-DOWNWARD DOG x5 breaths or to relaxing point

-CAT AND COW x5 breaths or to relaxing point