'Level TWO | NO jumping, NO equipment, NO floor work | BURNS 250 - 300 calories Looking to level up from SEATED workouts or need to modify your regular STANDING routine while you\'re nursing an injury? Killer B, this Thorough Thursday workout is just what you need! Learn to modify your favorite CARDIO and ABS exercises with a fun and challenging HIIT protocol. Make this workout work for YOU - all standing, all seated or something in between. Includes a warm up, a cool down and plenty of sweat in between. SET UP: HIIT timer is set for 20-second intervals; complete all warm up exercises 2x before resting; for the main workout, complete one exercise then rest, then both exercises in the pair before resting and moving on; complete the circuit twice; for the abs portion complete the exercise on both side before resting WARM UP: Arm Circles with High Knees Arm Crossers with Booty Kickers or Knee Openers Windmill Tapbacks EXERCISES: Cardio: Toy Soldiers + Forward Hinge Arm Flappers Kick Jacks + Frog Reaches Goofy Jacks + Reach Across Punch Punch Kick + Overhead to High Knees Letter Ks + One Arm Circle Openers Can Cans + Rainbow Jacks Abs (Built-In Finisher): Cross Body Knees to Elbows (left side and right side) High Knee Welcome to my Homes (left side and right side) Side Bend and Twist (left side and right side)
Tags: home workout , Pahla B , Pahla Bowers , cardio workout , hiit workout , beginner workout , hiit workout for beginners , all standing workout , seated workout , Pahla B seated workout , cardio HIIT for beginners , cardio abs HIIT , 30 minute seated workout , seated cardio HIIT , workout with warm up , cardio abs HIIT seated workout , how to modify cardio workouts , modified cardio exercises , 30 minute chair exercise for seniors
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