Lockton Logo

Cardio Blast

Get ready to elevate your heart rate, break a sweat, and have a blast with our Cardio Blast Workout! You’ll need water, a towel, a timer and a box or step for the main workout. Make sure to write out the movements and check the video demonstrations before you start.

 

  •   What you need:
    You’ll need water, a towel and a timer, box or step for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Jumping Jacks
Jumping Jacks
  1 min x 2 sets
Each side
High Knees
High Knees
  1 min x 2 sets
Each side
Mountain Climbers
Butt Kicks
 1 min
Each side

Arm Circles
Arm Circles
 1 min
Each side

Reverse Lunges
Reverse Lunges
 1 min
30 sec each side
18
Mins
Workout

Perform each exercise for 1 minute, followed by a 20-second rest. Complete the circuit twice with 2 minute-rest between sets.

Jumping Jacks
Jumping Jacks
  1 min
Followed by a
20-second rest
 
Squats
Broad Jump + Shuffle back
  1 min
Followed by a
20-second rest
Jump Squats
Lateral High Knees
  1 min
Followed by a
20-second rest
Speed Skaters
Plank Jacks
  1 min
Followed by a
20-second rest
High Knees
Power Knees
  1 min
Followed by a
20-second rest
Mountain Climbers
Mountain Climbers
  1 min
Followed by a
20-second rest
5
Mins
Cool Down

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

Jump Squats
Neck Stretch
 1 min
30 seconds each side
Shoulder Stretch
Shoulder Stretch
 1 min
30 seconds each side
Tricep Stretch
Tricep Stretch
 1 min
30 seconds each side
Hip Flexor Stretch
Chest Opener
 1 min
Child Pose Stretch
Child Pose Stretch
 1 min

And we are done!