40 Minute Bodyweight Cardio Party-O Workout | FOCUS – Day 10

It’s DAY 10 of our FOCUS program, welcome to your no equipment cardio workout! Be ready to turn up the intensity! We will work for 30 seconds at a time and complete 3 rounds of each exercise. The exercises are grouped together in the list below in the way I grouped them for the workout. You will see groups of 2, 3, and 4 exercises together. In these groups you will perform the exercises for 30 seconds and without resting move right into the next exercise. There will be 15 seconds of rest in between each round of the exercise group and 30-45 seconds of rest in between each group of exercises. This workout is time based, not tempo based so don’t feel like you have to be able to match a beat, we’re just moving together!

Exercises:
1. Jumping Jack chop outs
2. Lateral slide floor taps
3. Knee Drivers 4 per side
4. Squat and 2 floating hops

5. High knees x 4 and punches x 4
6. jab-jab-cross

7. High knee clap in front
8. overhead clap and butt kick
9. Squat and Cross body punch

10. Toe Tap Punches
11. Cross Jacks
12. Toe Tap Jacks
13. Jumping Jacks

14. high knees
15. high knee 2 taps right 2 taps left
16. Knee to elbow right
17 knee to elbow left

18. 4 high knees 4 butt kicks 4 squat hops
19. Burpees

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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!

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