20-minute cardio WITH gabe

*Before beginning this or any other exercise program, you should always consult with your doctor or physician.

Trainer: Gabe

CIRCUIT 1:

• • 30 seconds jump rope
    • Hold a handle in each hand with the rope behind you
    • Swing jump rope overhead and jump
    • Pick up pace and repeat
  • 20 mountain climbers
    • Start in a plank position with hands on a mat and feet behind you, engaging your core
    • Lift one foot and bend at the knee, tucking it below you with your core tight and without rocking side to side
    • Return foot to starting position and repeat with the other knee
  • 20 alternating lunges with weights (optional)
    • Start with feet shoulder-width apart and (optional) weights in each hand
    • Step one foot back with a 90-degree angle in your front and back leg
    • Keep your knees behind your toes of the forward leg
    • Step back to start and repeat with the other leg
  • 10 squats with optional jump
    • Start with feet just outside of hip width apart
    • Sit back into heels as you lower into your squat until your knees are in a 90 degree angle
    • Make sure knees don’t go over your toes
    • Press through the heel and mid foot back to starting position and squeeze your glutes
    • Option: add a jump instead of standing back to the starting position for a challenge

CIRCUIT 2:

• • 20 side to side jumps
    • Start with feet shoulder-width apart
    • Jump to one side then immediately jump to the other
    • Pick up the pace and repeat
  • 20 mini squats pulses
    • Start with feet just outside of hip width apart
    • Sit back into heels as you lower into your squat until your knees are in a 90 degree angle
    • Make sure knees don’t go over your toes
    • Engaging your core, pulse slightly up and down, without returning to a standing position
    • When done, press through the heel and mid foot back to starting position and squeeze your glutes
  • 10 knee to elbow, per side
    • Start in a plank position with hands on a mat and feet behind you, engaging your core
    • Lift one foot and bend at the side bringing your knee to your elbow on the same side
    • Return foot to starting position and repeat with the other knee
  • 10 planks with shoulder taps
    • Start in a plank position with hands on a mat and feet behind you, engaging your core
    • Lift one hand and tap your opposite shoulder, keeping your core steady and hips in place
    • Return hand to starting position and repeat with the other hand