This workout is designed to spice up a machine (treadmill/elliptical/bike) cardio session but if you don’t have access to a cardio machine, you could also switch it up by adding circuits of jumping jacks, jump rope, step ups, or walking/jogging in place of the cardio machine intervals.
I’ve included levels for almost everyone. Optional equipment include light dumbbells and a step/box for box jumps.
If you’re not sure which level to do and you’re not a regular exerciser, definitely start with Level 1. (And if you think for any reason at all that any of the exercises are not safe for you, or even question the workout itself, don’t do it. 🙂 )
The lunges, punches and kicks are meant to be done on EACH side, so 10 lunges means 10 on the right side and 10 on the left, for a total of 20.
Make sure you warm up thoroughly and then cool off after the final circuit by walking.
Have fun, and report back how you did!
TIP: Save the image below on your phone or tablet so you can have easy access to it during your workout.