Grab a Reebok Step or a Cardio Step of your choice and join Power Systems Master Coach PJ Stahl, M.S. for a 20-minute total body cardio blast that will quickly get you moving, sweating, and back to your busy day.
Each circuit should be performed for 2 rounds alternating a 45 second body weight exercise followed by a 15 second cardio transitional exercise. Circuit 3 is a 4-minute cardio blast that will maximize your calorie burn. Watch the workouts now.
CIRCUIT 1: (8 MIN TOTAL)
2 ROUNDS:
:45 s – SURFER SQUAT JUMPS
:15 s – LATERAL SWITCH FEET
:45 s – HAND SUPPORTED LATERAL HOP OVERS
:15 s – LATERAL SWITCH FEET
:45 s – GLUTE BRIDGE MARCHING
:15 s – LATERAL SWITCH FEET
:45 s – 1-LEG HAND WALK
:15 s – LATERAL SWITCH FEET
CIRCUIT 2: (8 MIN TOTAL)
2 ROUNDS:
:45 s – SPLIT SQUAT REAR FOOT ELEVATED (RIGHT)
:15 s – QUICK FEET UP/DOWN
:45 s – SPLIT SQUAT REAR FOOT ELEVATED (LEFT)
:15 s – QUICK FEET UP/DOWN
:45 s – HAND PLANK LATERAL STEP OVER
:15 s – QUICK FEET UP/DOWN
:45 s – REVERSE CRUNCH + PLANK JACK
:15 s – QUICK FEET UP/DOWN
CIRCUIT 3: (4 MIN TOTAL)
4 ROUNDS:
:45 s – SURFER BURPEES
:15 s – PLANK JACKS
Want to follow along with PJ as your personal trainer? Head over to Power Systems Instagram TV and workout alongside with PJ as he coaches you along the way with helpful training tips that allow you to increase or decrease the intensity to accommodate every fitness level.
