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About this workout plan.
Repeat the circuit four times for a 28-minute cardio workout. Remember to warm up for 5-10 minutes before starting and stretch for 5-10 minutes after finishing.
Make sure to maintain 30 second breaks in-between exercises.
Workout list:
Jumping Jacks - 30 seconds
Sprint - 30 seconds
High Knees - 30 seconds
Lunges - 30 seconds
Squats - 30 seconds
Leg Raises - 30 seconds
Push-Ups - 30 seconds
Warmup List:
Jogging On The Spot - 60 seconds
Lunges - 20 seconds
High Knees - 20 seconds
Non-Weighed Shoulder Press - 20 seconds
Hip Circles - 60 seconds
Hamstring stretch- 60 seconds
Shoulder Rolls - 60 seconds
After Workout Stretches:
Standing quad stretch - 60 seconds
Hamstring stretch - 20 seconds
Chest stretch - 20 seconds
Triceps stretch- 20 seconds
Child's pose - 60 seconds
Pigeon pose - 60 seconds
Shoulder Rolls - 60 seconds
Work-out with Ieuan
Ieuan Davies's Workout Videos offer a convenient and effective way to stay active and healthy at home. They provide a variety of exercises suitable for all fitness levels and are easy to follow. Watching a workout video can help keep you motivated, focused, and on track to achieve your fitness goals.
Feeling up for a challenge?
This is a extra 5 minutes of a intense cardio workout that can be completed independently so you can begin to learn how to exercise on your own terms.
Feel free to change the exercises so you can develop the expertise to create your own work-out routines so you can train as efficiently as possible.
Good luck! Remember to enjoy the workout and do not make it a chore. Make exercise a time for peace and a safe place.
Make sure to maintain 30 second breaks in-between exercises.
Bonus 5 minutes:
Jumping jacks (30 seconds): Stand with your feet together, then jump and spread your legs while simultaneously raising your arms overhead. Jump back to the starting position and repeat.
High knees (30 seconds): Stand in place and lift one knee towards your chest, then switch to the other knee. Continue alternating knees as quickly as you can.
Burpees (30 seconds): Begin in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, then jump them back in towards your hands and stand up. Repeat.
Mountain climbers (30 seconds): Get into a plank position with your hands on the ground and your feet hip-width apart. Drive one knee towards your chest, then switch to the other knee. Continue alternating knees as quickly as you can.
Jump squats (30 seconds): Stand with your feet shoulder-width apart, then squat down and jump up explosively. Land softly and repeat.
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