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Cardiovascular
endurance
/fitness
 Cardiovascular endurance/fitness

 Cardiovascular endurance or fitness

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WHY IS
CARDIOVASCULAR
FITNESS IMPORTANT?
 Good for your Heart
 It will increase your daily
Performance
 It will give you energy

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1. Inchworm
Stand with feet hip-width and core tight.
Bend from the waist, place hands on the
ground, and walk hands forward, keeping
legs straight. When you arrive in a high
plank, quickly walk hands back toward
feet and stand. Make it harder: Add a
push-up when you are in the high plank
position.
2. Power skip
. Stand with feet hip-width and core tight.
Raise right knee up as you bring left arm
forward and hop off left foot. Land on the
ball of your left foot then immediately
bring right foot down and repeat on the
other side. Focus on height not speed.
3. uppercut
Stand in a split stance with right foot one
step ahead of the left foot and hips squared
(facing forward). With right hand, punch
up and to the left with a scooping motion.
Quickly repeat on the other side. Continue
to alternate as quickly as possible while
maintaining loose knees and a tight core.
Halfway through, switch stance to the
other side
4. Mountain climber
twist
From a high plank position with core tight,
run left knee in toward right elbow, then a
right knee in toward left elbow. Continue
to alternate as quickly as possible without
hiking hips. Make it easier: Run knees
straight in toward chest rather than
twisting.
5. High knees
Stand with your feet hip-width and run in
place by pulling the right knee up toward
chest, then left knee up toward chest.
Continue to alternate as quickly as
possible. Make it easier: If running isn't
part of your game plan, perform this move
as a march, using your core to pull your
knee toward your chest.
6. punch
Start with the same split stance that you
used for uppercuts, with right foot one step
ahead of the left foot. Raise both fists up,
keeping elbows pulled in to rib cage.
Punch forward with the left hand, slightly
rotating torso as you do. Punch as quickly
as possible for half of your time, then
switch your stance and punch on the other
side.
7. Plank jacks
From a high plank position, with core
tight, jump feet apart then jump them back
together. Repeat as quickly as possible
while trying to maintain level hips.
8. Butt kick
Run in placekicking heels toward glutes.
Swing arms at the side or allow them to
rest against butt so that heels kick palms.
Make sure the movement is being driven
from your hamstrings (not your feet
kicking up dust).
9. Fast feet shuffle
With feet wider than hip width, bend knees
slightly, sending hips back and keeping
core tight. Shuffle feet to the right for 4
paces (or for as much space as you have),
then shuffle back the other way. Stay low
and make your feet move as quickly as
possible to get the most out of this
exercise.
10. plank-to-kee-
tap
rom a high plank position with core
engaged, shift back and pike hips as you
lift right hand to tap left shin (or ankle if
you're extra flexible!). Return to high
plank position and repeat on the other side.
Move through the exercise as quickly as
possible while maintaining good form.
11. Jumping jack
This classic cardio move is a great way to
warm up or do active rest between more
difficult moves. Start with feet together,
hands at sides, core engaged. Now jump
legs apart and bring arms overhead,
clapping at the top. Keep knees bent as
you jump feet back together and bring
arms down. Repeat as quickly as possible.
12. Vertical jump
The goal here is simple: Try to jump as
high as possible. Stand with a slight bend
in the knees and feet hip width. Swing
both arms back as you bend a little deeper.
Then, as you swing arms forward, jump
up, extending arms overhead. Land lightly
and repeat.
13. skaters
Stand with feet hip-width and a slight bend
in knees. Jump to the right with right foot,
landing lightly on the ball of your right foot
and sweeping left foot behind right leg. Do
not put weight on left foot if you can help it!
immediately jump to the left with left foot,
allowing right foot to sweep behind left leg.
Continue to alternate sides
14. Long jump with jog
back
Stand with feet hip-width and a slight bend
in knees. Swing both arms back and bend
a little deeper, then swing arms forward
and jump forward as far as possible with
both feet, landing lightly on the balls of
your feet. Now, as quickly as possible, jog
backward to starting place and repeat.
15. Tuck jump
It's time to catch some air. Stand with
knees slightly bent and jump up, bringing
knees to chest and extending arms out
straight in front of the chest. Lower arms
as you land lightly on the floor.
16. corkscrew
From a high plank position with core tight,
shift weight onto left hand, lift right hand
off ground, then rotate to the right and
kick left foot out to the right. Tap left foot
with right hand. Repeat on the other side
moving as quickly as possible.
17. diver’s push up
Start in a down dog position with hands on
the ground, hips high in the air, and feet on
the ground so you form a triangle shape. In a
fluid motion, dive head toward the floor,
coming into a low push-up position, and
then swoop chest forward and up so you end
in an upward dog position. From there, push
hips up to return to starting position.
18. Wide mountain
climbers
From a high plank position with core tight,
bring right foot forward to the outside of
right hand so you are in a low lunge position.
Jump and switch feet in midair so that you
land with your left foot to the outside of your
left hand with your right foot straight back.
Continue to alternate as quickly as possible.
Make it easier: Skip the hop. Instead, step
right foot back then quickly step left foot
forward.
19. Invisible jump rope
Hop over an invisible rope (no need to
jump more than 1 or 2 inches off the
ground) by staying on your toes and
pushing off with the balls of your feet.
Make quick, small movements with your
wrists as if you’re holding a rope.
20. 3 hops to push-up
Stand on right foot with left foot elevated
and core tight. Hop 3 times then bend
down and quickly walk hands out so you
are in a high plank position with left foot
still off ground.
Do 3 push-ups, never putting left foot
down. Walk hands back and stand up to
return to starting position. Repeat for half
the time on one side only, then switch
sides.
21. step-up
You'll need a bench or sturdy chair for this
move. Place right foot on the bench and,
using glutes, push up so right leg is
straight and left foot is off the ground.
Slowly lower, allowing left foot then right
foot to come down to the ground. Repeat,
focusing on using only your right glutes
(do not push off with left foot).
22. burpee
It's the move we love to hate (and our
model makes it look so easy!). Stand with
feet hip-width and core tight. Jump up
then immediately drop to the floor, placing
hands on the ground and shooting feet
back so you're in a high plank position. Do
a push-up. Quickly jump feet back to
hands and, in one movement, stand and
jump up to complete 1 rep
23. Single-leg hop
Stand on right leg, lift left foot off ground,
and brace core. Jump forward 3 to 5 times,
each time landing lightly on the ball of
your foot. Switch feet and jump back to
start. Make it harder: Jump in a box
formation: forward, side, back, side, then
switch directions before hopping on the
other side.
24. runner’s skip
Start in a low lunge position with right
foot forward, left foot back, and fingertips
touching the ground for balance. In one
smooth movement, bring left foot forward
and, as you stand on right foot, continue to
lift left knee toward chest and hop up on
right foot. Land lightly on right foot and
immediately slide left foot behind you to
return to starting position. Repeat for half
the time then switch to the other side.
25. Flutter kick
Lie face up on your back with navel pulled
toward the spine. You can slide both hands
under the curve of low back for added
support. Using your core, lift both feet 3 to
4 inches off the ground and kick feet up
and down several inches, keeping core
engaged throughout. If you feel any
discomfort in your low back, skip this
exercise.
26. Sprinter sit-ups
Start in a seated position with legs
extended in front of you and arms bent to
90-degree angles (think robot). Lean back
slightly as you lift right leg with right knee
bent and bring left elbow to right knee,
engaging oblique as you twist upper torso
to the right. Return to starting position and
repeat on the other side.
27. Squat jump
Do a perfect squat. As you come up, jump
up, extending legs fully and pushing arms
down to help with your momentum. Land
lightly on toes and immediately drop into
a squat again. Greenwell suggests holding
hands behind head (as shown), which
helps to keep chest open and posture
straight.
28. Pylometric push-up
Master a perfect push-up before
attempting this move. Do a perfect push-
up, but as you push up, push even harder
so that both hands come off the ground
and you can clap hands together before
landing in a high plank again. Plyometric
moves are great for building strength and
power.
29. triceps’ push-up
with mountain climber
Two moves are better than one, right? You may want
to do this move on a mat or a towel for padding. Start
in a high plank position with core tight. Lower onto
both forearms at the same time, maintaining a tight
core and level hips. Now push back up onto hands at
the same time to return to starting position. Finish by
drawing right knee into chest, then left knee into
chest, doing a mountain climber. Make it easier:
Lower and push back up one arm at a time, rather
than both arms at once. You could also perform a
push-up on your knees then lift knees to do the
mountain climber
30. Box jump
You'll need a box or sturdy bench to
complete this move. If you've never
attempted box jumps, start with a box that
is mid-calf height and progress to higher
heights from there. Stand in front of the
box with feet shoulder-width apart.
Bend knees, send hips back, swing arms
back, and, as you swing arms forward,
explode up onto the box. Land lightly on
toes (no loud thuds!) then step down one
foot at a time and repeat.
31. Donkey kick
From a high plank position with core tight
and hips level, jump feet up and kick butt
with heels. Your weight should come
forward onto hands, but shoulders should
stay in line over wrists. Extend legs and
land lightly on toes to return to starting
position.
32. Lateral jump
This move works best if you use a low
bench. With the low bench on your right
side, start with knees slightly bent and hips
back. Shift weight to left foot then jump
over the bench first with the right foot,
allowing the left foot to follow. Land
lightly on right foot first then left foot.
Reverse the move, starting with the left
foot, to return to starting position.
33. Jumping lunges
This move is sure to get your heart racing
in no time. Master a basic lunge before
progressing to this version. With right foot
ahead of the left foot and core tight, drop
into a low lunge, bending both knees to 90
degrees. Now jump up, switching feet in
mid-air so you land with left foot ahead of
the right foot and immediately drop into a
low lunge on the other side.
THAN
KS!
Fitness is like a relationship.
You can’t cheat and expect it
to work.

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