Cardio serves a great purpose in improving heart health and body composition. Combining cardio with core exercises is a great way to mix up your workouts, do something fresh and knock out two workouts at the same time.
This workout can be done outdoors in the park or inside at the gym, provided there is a running track inside your gym. Please do not run between the equipment and other members at your gym, it's dangerous and you will look crazy.
WARMUP
Start off with a brisk walk or medium pace on the treadmill for 10 minutes.
Follow with 20 minutes light stretching concentrating on the legs.
THE CIRCUIT
If outdoors mark out 20 paces and if indoors do the same however you may need to lap the circuit a few times to make one lap.
Circuit 1
Plank for 30 seconds.
Run one lap.
X 5 rounds.
30 second break
Circuit 2
Plank for 30 seconds.
15 sit ups.
Run one Lap.
X 5 rounds
30 second break
Circuit 3
Box leg & arm extensions.
10 reps each side.
Walking lunge one Lap.
X 5 rounds
45 seconds rest
Circuit 4 (killer circuit)
Box leg & arm extensions.
15 reps each side.
20 sit ups.
30 second plank.
Run one lap.
Lunge one lap.
X 5 rounds
60 seconds rest
Repeat circuit 4
Cool Down
Walk at a medium pace either outdoors or on the treadmill for 10 minutes followed by light stretching focusing on the legs for 10 minutes.
