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KBPT Workout Twelve – Level Two – Cardio
4 Exercises – all as fast as you can whilst keeping your form correct.
Exercise One (Top Left) – Squat jumps touching the floor. Stand with your feet just over hip width apart with your feet facing out at 10 and 2 O’Clock. Squat down keeping your back straight and chest up. Touch the floor at the bottom and reach up with your hands above your head at the top.
Exercise Two (Top Right) – Arm lifts. Starting in a high plank position ensure your hands are under your shoulders with your hands straight facing forwards. Do not lock through the elbows. Lift one hand up and then the other alternately. Try and keep your hips at still as you can.
Exercise Three (Bottom Left) – Feet hip width apart walk your hands down into a high plank. Do four mountain climbers then walk your hands up back to standing/starting position.
Exercise Four (Bottom Right) – Double bounce squat jumps. Stand with your feet hip width apart feet facing out at 10 and 2 O’Clock. Squat down keeping your back straight and chest up and pulse twice at the bottom before doing a squat jump.
Timings – 45 secs on and 15 secs rest.
Progression – Build up to 1 min on and 15 secs off. Add hand weights to exercises one, two and four.