Cardio Flow

Today is all about an energizing flow workout through a combination of cardio moves.
 
Warm-up: The main workout starts gradually to incorporate your pulse-raising warm-up. 
 
Main workout: cardio flow for 40 seconds on a 20-second recovery/active movement
Perform the exercise for the entire 40 seconds, taking breaks when you need to.
During the recovery, take a total recovery or march on the spot.
10 exercises performed for 3 sets of 40/20
 
1. Butt kicks 
2. Elbow to knee
3. High knees
4. Cross-body cross-overs 
5. Speed Ball
6. Lateral shuffles
7. Cross Country Ski Swings
8. Steps to the side 
9. High knees with pull-down 
10. Spotty Dog 
 
Cool down/recovery: 
Pulse-lowering light is marching on the spot, combining gentle static stretches for 15 seconds each. 
Standing Inner Thigh 
Standing quad stretch 
Standing Calf Stretch 
Standing double hamstring and lower back 
Shoulder stretch 
Chest stretch 
Standing, upper back stretch