Almighty Dad | A stay at home dad blog

Advanced Cardio Leg Strength

4 Written by Keith on March 17, 2010 – 1:42 pm

  

   

Watch the video at the end of the descriptions!  

   

This workout took me 21 minutes including my warm-up.  I could have done two rounds and made it a killer workout, but I wasn’t up for it this morning.  As it is it’s still advanced.  If you can do two rounds, you’re a monster.  One round for us regular guys is good enough!  

   

Warm up: Whatever you do to warm up.  Just get your muscles warm a little before starting.  This is a suggested warm up: 1) Run 2 minutes, Jump Rope 2 Minutes 2) 10 Slow Rocking Squats 3) 2 Minutes of a slow yoga vinyasa.  

   

25 Burpees: Start standing and crouch down to touch the floor.  Jump back to a push-up position, do a push-up, jump your feet back to your hands, and jump as high as you can.  Repeat.  

   

15-25 Gorilla: Watch the video.  Crouch with your heels touching the ground and your fingers touching the ground in front of you.  Reach forward as far as you can and grab the floor.  Jump your legs slowly and deliberately to the outside of your hands.  Now go back by pushing into your hands, returning your feet to starting position and then returning your hands.  It’s a lot harder than it looks (especially once you get past about 10 of them).  

   

15/15 Fighting Get Ups with jab/punch/front-kick: Lie on your stomach and put your palms on the ground as if you’re about to do a push-up.  Start doing a push up but arch your back and create a whip with your body.  This is a quick move that actually doesn’t take much strength to accomplish.  You’ll kip your body up to fighting stance, hold for a second then do a jab/cross/front-kick and return to the floor.  Do 15 on each side.  

   

2 Minute Jog Slowly in Place:  Let your heart rest a bit.  

   

50 Chair Step-Ups: Get a chair and put it in front of you.  Step up on the chair; switch legs and step back down again.  Each time up the chair counts as one.  

   

180/360 Degree Hops: Do 20 half turns and 10 full turns.  Start in crouching position with your fingers touching the floor.  Jump and turn back.  Jump back the same way.  Do 20.  Now Jump 360 degrees 10 times.  Alternate directions each time.  I suck at the 360′s!  Do them anyway.  Forward-backwards type thing.  

   

25/25 Lunging Hopping Knees: Keep one foot planted on the ground and lunge by kicking the other foot in back of you 45 degrees and touching the ground with your toe.  You’ll look like you’re about to do a one leg long jump.  Now, bring the back leg forward and raise your knee and hop.  Extend that leg right back in back with the toe on the ground and do it again (watch the video).  Repeat 25 times on each side.  

   

2 Minute Slow Jog: Cool down if this is where you get off this ride.  Otherwise do it all again.  

   

Here is the video: