Cardio - part 3 - something more challenging
Welcome... to the 'Markoflex/Markafit' workout, call it what you want, do it as you please, but it is difficult!
30minute workout
Round 1
jumping jacks - 60sec
Run & punch - 60 sec -- https://www.youtube.com/watch?v=a1hi6mZ45nc (This is not me! and without weights)
Squat + kick - 60 sec -- https://www.youtube.com/watch?v=437Sla0k1Vc
Star jumps - 60 sec -- https://www.youtube.com/watch?v=h6wu4_LOhyU
Burpee (Optional tuck jump) - 60sec -- https://www.youtube.com/watch?v=mlIUpBhaGCw
Rest - 45 sec (5mins 45 sec in)
Round 2
Chest fly jump jacks - 75sec -- video to be added - normal jumping jack but elbows up like a 'pec dec' jump feet in, elbows together, jump feet out, open chest
Press up punch - 75sec -- press up as normal (on knees or on full, at the top punch out in front of you - keep hips steady
Side to side sprint - 75sec -- https://www.youtube.com/watch?v=4yhlTOGCCVA - without the hurdles and 3-5 steps each side
Side lunge and punch - 75 sec -- https://www.youtube.com/watch?v=1NxhLuy9ZPQ
Squat and left side kick - 75sec -- same as squat and kick above but kick to left
Squat and right side kick - 75sec -- other side!
Rest - 45 sec (14mins in!)
Repeat round 1 and 2 (28mins so far -- 2 to go!!)
FINISHER!
Mountain climbers - 60 sec
Alternate lunges (optional jump) - 60 sec
30mins TOTAL 1.5mins rest!
YOU. ARE. DONE!!!
FEEEEL THE BUURRNNN!!!!
