Day 15 - 21 Day Workout

Let's kickstart your week with a warm-up and some cardio to get your heart rate up and burn some of those calories.

Follow the intermediate warmup routine before starting on the Intermediate Cardio Workout,

Start with some jumping jacks.

You're doing full jacks, arms overhead and legs out as wide as you can take them.

Jumping jacks are a total body move and are great for getting your heart rate up.

Keep it going.

Your next move is scissor jacks.

Cross and open your arms and legs.

Working cross body will challenge your core and your arms.

This first time through, you're doing every exercise through for 30 seconds with no rest.

Next is the split squat with a half jump.

Starting with one leg back jump with both legs to the middle. Start again with the other leg back and jump with both legs to the middle.

Keep alternating legs.

This move works your quads and your glutes.

Remember to breathe and keep a nice straight back.

Your next move is split squat with a full jump.

This is the same move as above but with a full jump, no middle stop.

This is your power move and you'll start feeling it in your quads.

Pushing up, use your arms to help you drive up.

Your next move is plank to catcher.

You're getting down onto the floor into plank position.

Hold your plank for a second, and then jump your feet forward landing into a catcher position.

Back into plank and repeat the jump to catcher position with your feet coming out to the side.

Next move is plank to standing.

Come up to standing position and repeat the jumps landing straight instead of in catcher position.

The second round is high intensity cardio.

You're going to do each move for 15 seconds only.

Take a deep breath and go.

Jumping jacks.

Scissor jacks.

Half jumps split squat.

Full jumps split squat.

Plank position to catcher.

Plank position to stading.

There you have it.

Intermediate cardio.

Five minutes.

You should be out of breath.

Repeat it if you want to.

Great job.