Hot Bikini Workout 3: Cardio Blast

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Hot Bikini WorkoutHot Bikini Workout number 3 is here! Are you feeling the burn? Yesterday was less intense and should have given you a bit of a rest. But today we’re going to go all out and work up a sweat with all cardio! So, grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You’ll go through the list of exercises below twice for a total of a 4 minute workout.

Exercises

  • Mountain climbers
  • High knees
  • Skipping rope
  • Jump tucks

Exercise Descriptions

Mountain climbers

From the plank position on your hands bring your knees up, one at a time, in front of you and “jog” in the plank position. Complete as many as you can in the 20 seconds.

High knees

High knees are like jogging in place, except you bring your knees up in front of you as high as you can. Complete as many as you can in the 20 seconds.

Skipping rope

Pull out your jump rope and pretend like you’re back in elementary school. If you’re more advanced you can do some double-unders (the rope will pass under your feet twice for each jump), or you can even do another round of high knees with your jump rope. Complete as many as you can in the 20 seconds.

Jump tucks

This might not seem like a traditional cardio workout, but with your upper leg muscles being so large, the explosive action of jumping will get your heart pumping. With jump tucks, you want to jump up and tuck your knees as close/high to your chest as you can. An easy way to get your knees high is to hold your palms out in front of you at waist height and try to bring your knees up to your palms. Complete as many as you can in the 20 seconds.

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

 

Photo by: Butz.2013 is licensed under CC BY 2.0

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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