30 Day Cardio Commitment Day 3

30 Day Cardio Commitment Day 3

Day 3! Today we are skipping and planking. If you don’t have a rope or the space to use one, just skip without it. You can also sub jumping jacks or lateral shuffles if you can’t jump.

Now before we get started, keep these things in mind:

  • Any uninjured/reasonably healthy person should be able to do this. Remember to listen to your body. If it feels like you can work harder, you probably can. If it feels like it’s too hard or something is causing pain, you probably should not be doing it. Be aware of your fitness level when starting this program (not where you once were 10 yrs ago or where you think you should be). Work hard enough to challenge yourself, but not so hard you injure yourself.
  • If you don’t like, or can’t do, a specific movement, try to think of an alternative before you get started. For instance, I have an injury to my left arm. I can not bend my wrist or put pressure on it. That means all movements like pushups, planks, burpees, mountain climbers, etc need modifications because I can’t put my hands flat on the ground. Holding onto a set of dumbbells or holding onto the side of a step or table allows me to do the exercise without furthering my injury.
  • To make an exercise harder you can hold onto a medicine ball or any kind of weight you have around the house (water jug works well). Hold it at chest level or overhead. You can also increase the speed with which you move to increase the difficulty. To ensure you are not slacking in your 15 min session, count your reps for each exercise and match or exceed them on subsequent sets.
  • To make an exercise easier, slow it down. We use timed intervals to avoid having to do a certain number of reps. Beginners will get 5 reps out in 40s while advanced will be able to bang out 15 but everyone is working hard for their own level…right?! So slow the movement down, step or shuffle instead of jump or hop, walk instead of jog, jog instead of run, remain stationary instead of travelling or jumping.
  • If you are doing your session first thing in the morning, like straight outta bed, do yourself a favour and add an extra 5 minutes at the start to do some leg and arm swings and some light dynamic stretching before you get started. This is a good idea regardless of the time of day…so you prevent injury and can actually train hard during the 15 minute session…but it’s super important if it’s the first thing you do in the day.
  • If you can not keep up to the timed interval and need extra rest, that’s ok, take it. Just keep at it, keep challenging yourself and working at it and little by little you will improve. By the end of the 30 days, if you repeat work out #1, I’d bet money you’ll be able to keep up and not need the extra rest.
  • If you are going to share this to a friends wall, or pin it, please link back to the page and not just the image so that they have the benefit of these modification tips just like you do.

This session will take 13 minutes if you keep to the rest intervals.

  • 60s skip
    >>> 30s plank
  • 60s skip
    >>> 30s plank
  • —->>> 60s jingle jangles

20s rest

  • 60s skip
    >>> 30s hip drops, left side
  • 60s skip
    >>> 30s hip drops, right side
  • —->>> 60s jingle jangles

20s rest

  • 60s skip
    >>> 30s seated twist
  • 60s skip
    >>> 30s alternating plank reach or tabletop
  • —->>> 60s jingle jangles

  • Hip Drops video. Alternatives if this is too hard…keep a stationary plank or bend your knees.
  • Alternating plank reach video – drop to your knees and do a tabletop if this is too advanced
30 Day Cardio Commitment Day 3
30 Day Cardio Commitment Day 3