Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Jump, sweat, and burn your way through this 30 minute cardio at home workout without equipment. You’ll perform just one set of each exercise, so it’s perfect for those who get bored easily. This routine also includes a chaos element, so anytime you hear Coach say “chaos” you are to drop down and perform 5 burpees.

Warm Up
Multi Planar Lunge
Hamstring Sweep
Squat Openers

Cardio at Home Workout without Equipment

Switch Jumps + Knee / Step Back
Broad Jump + Hop Back / Forward & Back Hops
Child’s Pose + Planche Pushup / from Knees
Star Jumps / Jumping Jacks
Bear Plank Lateral Shuffle / Side Steps
Sumo DL + Frogger Jumps / Frogger Steps
Lying Leg Raise + Crunch / Knee Raise
Squat + Opposite Knee to Elbows / ¼ Squat
Lateral Battling Rope Hops / Hot Feet
Lying Leg Twists / Knee Twists
Lunge Back Touchdown + High Knee / No High Knee
Push Up + Split Jack / High Plank Split Step
One Foot Lateral Hops / Two Feet
Bear Plank Shoulder Touches / from Knees
Overhead High Knees / Overhead Run in Place

Cool Down
Kneeling Hip Flexor Stretch
Sprinter Quad Stretch
Wrist Extension
Cat / Cow
Child’s Pose