Really you want to konw 9 Exercices to improve your Total Body/Cardio ?
Mountain climbers help strengthen your core, chest, shoulders, quadriceps, and hamstrings. For this exercise, get into high plank position, with your weight resting on your hands and toes. Then, while maintaining high plank, lift and bring your right knee forward, until it’s approximately even with your hip. Return your right leg back into its high original high plank position, and then repeat for your left leg.
Once you get the hang of it, start doing the exercise as fast as you can, quickly alternating between your right and left legs. Make sure that you maintain good posture through your back and butt, don’t let them lift too high or drop too low.
Burpees for body or cardio
The burpees are a complete fitness move, as they incorporate elements of cardio, strength, balance, and coordination. Begin by standing with your feet shoulder-width apart. Then drop your hands towards the floor while simultaneously kicking your legs back so that you end up in high plank position. While in high plank, you have the option of adding a push-up.
From high plank position, jump your feet back towards your hands, and then explode your body straight upward into a jump. Complete the move by clapping your hands together above your head at the top of the jump. Return back to starting position, and get ready to go again. Speed is key with burpees, move as fast as you can, while maintaining good form, to get the most out of this move.
To modify burpees, step your legs backward and forward during the high plank phase of the burpee, instead of kicking them back and then jumping them forward. You can also opt to not jump up at the end of the move.
Jumping jacks are a classic cardio fitness move that help engage your entire body. Begin by standing with feet shoulder-width apart. Then spread your feet apart with a jump, and simultaneously raise your arms over your head. Revert back to the starting position to complete. Move quickly to get the most out of this exercise.
To modify, step your feet apart instead of jumping.
Begin by assuming the high plank position. Then, jump and move your feet together and then back apart, similar
to the movement you would make for a jumping jack. Make sure you maintain good high plank form through to the move. For an added challenge, try this move in low plank position.
To modify, step your feet in and out instead of jumping. This approach will reduce the impact to your knees.
High Knees for body or cardio
High knees are a cardio exercise that work both your legs and core. Begin by standing with feet shoulder-width apart. Then, run in place and drive your knees upward until they are parallel with your hips. Drive your arms back and forth, as you would while running, to build momentum and add balance.
To modify, lift your knees up to your hip one at a time, instead of elevating your knees while running in place.
This cardio exercise works your quadriceps, calves, and hamstrings. Begin by standing with your feet shoulder-width apart. Jog in place and exaggerate the motion of your heels by driving them towards your glutes. Move as quickly as you can, as speed is key for this move.
Arm Circles and Kicks
This exercise targets your lower body and shoulders. Begin by standing feet shoulder-width apart. Then stretch out your arms to your sides until they become parallel to the floor, with palms facing down. Then rotate your arms forward, while simultaneously kicking directly in front of your body. Alternate kicks between your right and left legs. Also, rotate your arms backward to add variety.
This exercise requires coordination, as your body will be compounding different movements. As such, take your time, and don’t worry about going too fast.
Star jacks are a more challenging version of jumping jacks, as they incorporate plyometrics. Begin by standing with feet shoulder-width apart, as you would for standard jumping jacks. Perform a half squat and then jump into the air, driving your weight through your heels. While jumping, extend your arms and legs away from your body at forty-five-degree angles, giving your body the appearance of a star. Land softly on your feet, and repeat.
To modify, remove the jump, perform a half squat, and extend your arms outward at forty-five-degree angles while coming up to standing position.
No actual jump rope is needed for this exercise, but you will be performing the same motion. This move targets your quadriceps, calves, and hamstrings. Begin by standing feet shoulder-width apart. Pretend you’re holding a jump rope by elevating your hands above your hips. Jump up and down on your toes while creating a synchronized rhythm with your imaginary jump rope.
Similar to actual jump roping, variety can be added to this exercise by moving side to side, front to back, and also by adjusting the speed and intensity of your jumps.
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