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fun sports training cardio workout

by Heather

Good morning!

Thanks for sharing what helps inspire you for a run yesterday.  My foot started to feel back to normal during the day which made me very happy.  Then what was weird… I felt that bruised feeling on it again this morning.  Not as badly though.  I must do something with my feet when I sleep…. weird.

So tonight, I teach sport training, and since you all can’t be there in person, I wanted to share a fun sport training inspired workout with you.  If you caught my guest post over at SheRocksFitness… well then this is a repeat.  If you didn’t catch it, then I wanted to make sure you got to see it/try it out.

Hope you like it!

FUN sports training cardio workout

Today I’m bringing you into my sports training class and sharing a fun cardio workout.

You will sweat (I hope!).

You will yell at me (I hope!).

And you will have a great time (my biggest hope!).

Let’s get to it!

This workout can be modified for all fitness levels. Keep the sprints at your own pace. For the jumps, to lessen the impact on your joints you can do the move while not leaving the ground (ex: in the jump shots you will still squat back, but instead of jumping up, you’ll end at the top of the squat position – standing). After working out, you can relax and replenish your energy on sites such as dadu online.

Bonus for more FUN: add some great tunes! Check out my recent cycle play list for some of my favorites.

Warm up: for 5 minutes alternate between these moves – walking in place, high knees, butt kicks, shuffle side to side, jog forwards and backwards and jumping jacks. Start small with your movements and increase them as you warm up.

The workout
Round 1

Football drills (20 reps)
Begin with your feet a little wider than hip distance apart.  Sit back a little, hands out in front, and begin the quick feet (alternating quickly between slightly lifting your left foot, then right foot and so forth).  After 10 quick feet drop down to the ground, get back up and go straight back into those quick feet.

footballdrillfinal

Tackle hops (40 reps)
Begin in a wide squat position with hands to the side.  Hop to the side bringing your hands forward (like you’re wrapping them around a person… or a tree).  Repeat hopping from side to side.

TackleHopsFinal
Repeat for a total of 3 rounds then move on.

Round 2

4 jump shots + 10 seconds of fast feet (20 reps)
Squat back and jump up like you’re shooting a basket. After 4, go straight into 10 seconds of fast feet. Alternate between sides to evenly work both legs.

DSC_0107

Line sprints (10 reps)
Pick a line or object, about the same distance as half of a court. Sprint to that line (object), tap the ground, and then jog back.

Repeat for a total of 3 rounds then move on.

Round 3

Log jumps (20 reps)
Start with quick feet.  After 10 quick feet jump to the side like you’re jumping over a log.

LogJumpsFinal

High knee pick-ups
Start jogging in place (the ’jogs’ will be the active recovery portion). During the pick-ups, start those high knee sprints in place, really pulling your knees up high. Each high knee rep counts as both knees going up.

5 high knees, 5 jogs
10 high knees, 10 jogs
15 high knees, 15 jogs
20 high knees, 20 jogs
25 high knees, 25 jogs
30 high knees, 30 jogs
25 high knees, 25 jogs
20 high knees, 20 jogs
15 high knees, 15 jogs
10 high knees, 10 jogs
5 high knees, 5 jogs

Repeat for a total of 3 rounds then cool down + stretch!

Have you ever taken a sport training group fitness class? Well now you can do it in your own home!

Make it a great one.

Heather

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Leave a comment below or email me at gethealthywithheather@comcast.net to connect, ask any questions or share your thoughts.

If you had a cardiac sonographer, they could tell you how much fun your heart is having with this workout!

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0 comment

Lauren @ What Lauren Likes October 12, 2011 - 5:25 am

Woah! Looks intense! Great workout and pics 🙂

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Get Healthy with Heather October 12, 2011 - 4:35 pm

Thanks Lauren 🙂

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Hilliary@ HappilyEverHealthy October 12, 2011 - 6:11 am

THanks for sharing! I love that you have pictures showing us what the moves are! Happy Tuesday!

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Get Healthy with Heather October 12, 2011 - 4:36 pm

I thought that would make it much easier than just writing what to do… Pictures tell a lot when explaining a move.

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Ashley @ My Food 'N' Fitness Diaries October 12, 2011 - 11:08 am

This is great! I’m always looking for more ways to vary my cardio workouts, so I’ll definitely be trying this.

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Get Healthy with Heather October 12, 2011 - 4:37 pm

Great Ashley!

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Haley @ Health Freak College Girl October 12, 2011 - 1:34 pm

great looking workout!!

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Pure2raw twins October 12, 2011 - 6:04 pm

loving this workout!

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Ari@ThE DiVa DiSh October 12, 2011 - 7:05 pm

Awesome!! I love these! 🙂
And where do u live that you can work out on a beautiful beach!!

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Get Healthy with Heather October 12, 2011 - 8:09 pm

Ari I so wish I lived near a beach like that. We were on the Oregon coast on vacation and I had my father in law take LOTS of fitness photos.

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Isabelle October 13, 2011 - 12:50 am

Intense and sweaty workout! Great workout definitely something I will work into my weekly routine when I feel like deviating from my usual workouts 🙂

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