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  • Cardio Long Jump Shuffle Back

    Stand feet shoulder-width, knees slightly bent, arms behind you, eyes forward.
    Swing arms backward, squat deeply, loading legs for explosive power.
    Swing arms, explode forward, extend legs mid-air, land softly on both feet.
    Shuffle back to the starting position.

  • Cardio Quick Feet

    Quickly tap each foot to the ground.

  • Cardio Row Erg Rower Arms Only

    Make sure your feet are strapped in tightly.
    Without bending your legs, pull the handle to your ribcage.
    Fully extend your elbows before initiating the next rep.

  • Cardio Row Erg Rower Four Stroke Sprint Start

    Sit on seat, feet strapped in, grip handle with arms extended.
    Push with legs, lean back slightly. Do four small pulls with increasing distance on each rep.
    Extend arms, lean forward from hips, bend knees to return to start.
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