Crazy Effective Cardio Workout with 13 Full Body Exercises

You do not need a lot of time to raise the heart rate and activate all the muscles that make you look tighter and firmer. This interval provides high intensity training exercises simple but super intense Cosmo Body trainer Astrid McGuire to do a quick workout heart, it certainly feels tomorrow design.

Repeat this process until one minute before the last.

[caption id="attachment_60" align="alignnone" width="546"] 13 Full Body Exercises[/caption]


1. Cross Jacks: Stand with your feet together, arms straight at your sides. Switch legs in a wide stance with toes forward, and take up arms together and cross your right arm over the left. Express your inner thighs as you jump to the starting point, and weapons directly to the sides. Then repeat, this time the right arm above the crossing points.

2. Lift the front Cross: Tomb weight 3-5 pounds in each hand and your feet on the width hips. Roll your shoulders back and stretching his arms out, as you can with your palms to lift the dumbbells above your shoulders. Cross your right arm over the left arm, then uncross, and make your right arm over the left arm. Uncross, and supports the core and lower back to start position with control. This is a repeat.

3. Rings: Tomb with a mass of 3-5 pounds in each hand and stand with your feet slightly wider than shoulder width. Ask and shoulders back and raise his arms above his shoulders closed with elbows and palms facing to maintain the arms parallel, sit in a squat, twist from the waist down and open his arms in a clockwise direction. Push up through your heels and your core engagement to walk with arms at shoulder height. Repeat the squat, this time on the right. Moreover another.

4. Encourage Watts Yassin: Tomb weighing 3-5 pounds in each hand and stand with your feet slightly wider than shoulder width. Roll your shoulders back and lift his arms straight in front of you, about shoulder height closed to keep the elbows, palms down, and open arms from both sides for "T." Make your arms back together in front of you and support the essence of the weights along the sides with tax cuts. Keep your arms straight and your core engaged both arms above the head in a "Y" to increase the return to the starting point with the control, and continue to switch between the "T" SYS alternative "Y".

5. Dumbbell Shoulder Press Jack grave weight of 3-5 pounds in each hand, stand with your feet together. Bend your elbows and achieve the weights in the chest with palms together. And then extend his arms straight above your head. Then make the weight back to the chest, and immediately jumped in with both feet in a wide stance, and how to open the sides of the elbows with palms directing. Then stretch your arms and press the dumbbells up toward the ceiling. Jump your feet to the starting point and the achievement of the weights to the chest to stop a repeat.

6. chest fly: Tomb with a mass of 3-5 pounds in each hand and stand with your feet together. Bend your elbows at an angle of 90 degrees, and rotate the palms facing each other, as you raise your elbows at shoulder height. Keep your shoulders away from your ears, open your arms to the sides until your palms facing forward. Without the elbow, bringing weights together in front of you. This is a repeat.

7. kick plates with heel rapid Frog: Please Planck position with your shoulders stacked on her wrists and body in a straight line between the head and the heels. Bend your knees and put pressure on your toes, both up in the wake of the air bounce. Land softly on your toes, then jump with both feet behind the palm trees. When landing, down Po in deep squat. From there, jump back to the starting point. This is a repeat.

8. Brett with capes and bribe Lat pull-down: Get on board in position with your shoulders over your wrists and your body in a straight line between the head and stacked heels. Put a dumbbell in each hand near his face. With your left hand, grab the dumbbells at your fingertips. Push your left elbow up toward the ceiling, and the extension of your arm as you bring the dumbbells toward the wall behind you. Bend your elbows to bring the weight down at your sides. Then, while the left stack to the waist left to right as you turn your feet toward the left shoulder width. D left arm to press the dumbbells up toward the ceiling. Then cut down the left elbow in the direction of the Earth. If you arrive to the weight of the breast, and off your chest to return to Earth, and back up on your toes as decreased weight gently, put your left hand on the ground again. Repeat on the other side to stop the repetition.

9. Curl dumbbell squat and lift the knee: a dumbbell heavy 3-5 pounds in each hand and hold it along the sides with palms facing the body. Stand with your feet at shoulder width apart and your weight on your feet after. Keep the knees behind the toes, and lower buttocks toward the ground. Push through your heels to a standing position as you turn palms forward, press your elbows at your sides and curl both dumbbells toward your shoulders back towards. At the same time, lift the left knee toward your chest directly. Then left leg on the ground and cut all of the dumbbells back to the starting point. Repeat on the opposite side to complete the repeat.

10 plates with shoulder taps: get the board position with your shoulders and wrists stacked on top of the body in a straight line between the head and the heels. Without lifting your ass, you take your left hand off the ground and touch your right shoulder. Bring the left hand on the ground again, then repeat on the other side. This is a repeat. Moreover another.

11. Burpees: Stand with your feet about shoulder width. Bend down and put both palms on the floor in front of his feet. Both feet to jump back to the table position. Immediately jump with both feet into the palms of the hands and feet all the way up. This is a repeat.

12. Squat jumps: Stand with your feet shoulder away. Keep the knees behind the toes, and bend your knees and lower your buttocks toward the ground. Make your arms back, then forward to swing the momentum as you jump from sitting cross-legged in the air above. Country with light feet and lower back down into the squat. This is a repeat.

13. Label: Stand with your feet slightly wider than shoulder width apart, and make a fist with both hands. Bring both fists in the chest with your elbows close to the sides of the body. Basic your participation, and you punch forward with your right arm only. Immediately, the grip of the right to return to your chest, then your punch with his left arm straight. Back toward your chest and continue alternating.