Depending on your current shape, you may just want to start out light. Jumping jacks are something that, quite frankly, aren't really worth doing. You may see it all the time in home workout DVDs, but they are not worth the time put in, and therefore not efficient for exercise.
For a beginner:
1. Light jogging with 5 pushups every minute or so.
2. Jumping SQUATS. Not jumping jacks. Every time you drop from the jump, go into a squatting position and hold it for one second.
3. Light jogging with a 10 second sprint every minute.
For someone fairly in shape:
1. Burpees. Basically a step up from jumping squats. Once you reach the squatting position, drop down for a pushup and then push yourself back up to a squatting position. Once you are there, jump up as high as you can. Rinse and repeat. Sets of 10 with a short break in between should be good.
2. Light jogging with a 15 second sprint every minute. However, before you start sprinting, jump 5 times, bringing your knees to your chest each time.
3. 15 second full intensity shadow boxing or bag work with 30 second light bag work in between as a form of rest.
For someone definitely in shape and a cardio pro:
1. 30 second fast bagwork with power, followed by 10 pushups, followed by 10 more seconds of fast heavy bag work. Jog in place to get your breath back.
1. 30 second fast bagwork with power, followed by 10 pushups, followed by 10 more seconds of fast heavy bag work. Jog in place to get your breath back.
2. Tabata! 20 seconds of intense workout of any exercise. Only 10 seconds of rest. Repeat this over and over for 4 minutes. You WILL be tired.
No comments:
Post a Comment