Coach Kim’s At Home Cardio 40/20 Workout (Week 4)

by Jul 5, 2021Coach Cody's Fitness Series, Coach Kim's Fitness Series, Health, Lifestyle0 comments

Hi all! Happy Monday!

Coach Kim is back with a 40/20 cardio workout! These five exercises are sure to get your muscles moving and blood pumping. Completed in intervals, this workout will give you 40 seconds of work, followed by 20 seconds of rest (feel free to alter this in whichever way feels best for you!). Short and sweet, this workout is a great way to get some exercise in on a busy day.

Don’t forget about Kim’s first video HERE and her second video HERE and her third video HERE!

Take it away, Kim! 

This workout format is 40 seconds of work/20 seconds of rest for 2-4 rounds! Let’s get it!

Standing Side Crunches

Stand up straight with your arms raised overhead. Pull one elbow down while simultaneously raising the knee on the same side toward that elbow. Bring your arm back up to meet the other arm while bringing the knee down to return to standing with both arms up. Repeat. Keep your core engaged at all times. *To make this exercise more challenging, you can add small dumbbells or weighted objects like water bottles to your hands.

Reverse Lunges

Stand up straight with your feet hip width apart. Keep your core engaged and your feet parallel throughout the exercise. Step back with one leg while simultaneously bending that knee in order to land in a reverse lunge. Your knees should both be at a 90 degree angle, with one slightly above the floor. Step forward to return to standing. Repeat with your other leg. *To make this exercise more challenging, you can add small dumbbells or weighted objects like water bottles to your hands.

Speed Skaters

This exercise mimics the movement of Olympic speed skaters. Take a large step to one side, for example step out to your right with your right foot. Bring your left foot to meet and pass your right foot, crossing and tapping the ground behind you. Take your left foot off the ground and take a big step to your left, bringing your right foot around to meet and pass, crossing behind you. Once you get this movement down, add a little speed.

Squat Shotputs

Stand with your feet hip width apart. Bend at your knees and hips, squatting as if to sit in a chair. Push through your heels to stand up. At the top of your squat (in standing position), press one hand diagonally and up across your body mimicking an Olympic shotput thrower. Your foot on the same side should pivot like you are squashing a bug. Return to the center and immediately go back into a squat. Now, mimic the shotput movement with the other arm. *To make this exercise more challenging, you can add small dumbbells or weighted objects like water bottles to your hands.

Plank Hand Taps

Start in a plank position with your wrists lined up directly below your shoulders, balancing on the balls of your feet with your core, glutes, and legs engaged. Pick up your left hand and tap the top of your right hand then set it back down. Repeat the same with your right hand. Modifications: Plank on the wall with hand taps, plank on a chair with hand taps, plank on the ground but drop to your knees being sure to align your hips with your spine.

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