How to do a Speed Workout: Cardio and Tone

Hi I am Katrina and I am diet.com fitness expert. Today I am going to go over what I usually give to my clients to keep the heart rate up and some toning exercises. First one that we are going to is gym less. So with out the gym a home program.

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To keep a heart rate up any kind of cardio running, jogging, walking you want to stay within your target heart rate. So what we are going to do first is we are going to run five minutes and stay within our target heart rates on. Then we are going to do a plank glut kick back.

A plank glut kick back is where you are on your hands and your toes. You want to keep it natural and neuters kind of alignment and make sure that your hips do not drop. You want to tuck your knee in towards your arms and then kick it back squeezing your glut. This works your abdominal muscles, your lower abdominal muscles, the stabilizers and your shoulder girdle and also your gluts.

We are going to do another five minutes of cardio keeping your heart within your target heart rate zone. And then go in to a single leg squat. Single leg squat making sure that you keep your knee in line with your ankle, you go down making sure that your knee does not go over your toe. Return to starting position and then go down and then come back up.

We are going to do 5 more minutes of cardio keeping your heart rate within the target heart rate zone. We are gong to go back and do the plank to push up. You want to keep your entire core tight with a natural spinal alignment. We are going to push up into a straight push up. Do a half push up and then go back down into a plank. Go up with the opposite arm, do a half push up and go back down into a plank.

At the end we are going to do five more minutes of cardio. First three minutes staying within your target heart rate zone and then a two minute cool down.

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