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5 Sports Inspired Cardio Exercises



Is anyone else's man obsessed with sports?! I actually like watching sports. I know, weird, right? But my husband insists on watching E. V. E. R. Y. game of his team of choice. I'm not the biggest fan of this. And guess what? His team got into March Madness. So there's going to be a lot of basketball in my home for the next couple of weeks. Time to whip out the veggie trays, chips, and dip. Can't beat em'? Join em'? So today we are going to some sports inspired cardio. I do these moves often at my fitness instructing job. They're a fun twist to the normal cardio moves such as burpees or jumping jacks.

You will want to wear appropriate clothing and no equipment is needed. All of these moves are designed to exercise your heart and muscles. Also make sure as you are performing these exercises that you reach your target heart rate. Here is a great site to learn more about your target heart rate and what's healthy for you. Before performing these moves it is advised that you do a light warm up before beginning. You can warm up and cool down here with me. Also feel free to put on some tunes. Here's a little techno to get you movin'.
 
Sports Cardio

 
1. Golf Swings
Start by standing feet slightly wider than your hips. Bend at the knees. Arms come to the middle as if you were holding a golf club. In one motion pivot your torso to the left and swing your arms upward across your body as if you were swinging a golf club. Then swing the arms back to the middle while also bending the knees so you are in a squatted position. Do this for 30-60 seconds and then recover by marching/ jogging in place.
 
Targets: arms, shoulders, back, and quads
 

 
2. Football Runs
Start by standing feet slightly wider than your hips. Bend at the knees. Hands either to the side or in front of your body. Next move your feet fast by slightly lifting them off the floor. Continue for 30-60 seconds and then recover by marching/ jogging in place.
 
Targets: calves, thighs, and glutes
 
3. Basketball Jumps
Bend and act as if you were scooping up a ball. Next stand upright and jump into the air while "shooting" the ball. This motion should be one fluid motion. Bend, stand, jump, and shoot. Reset. Repeat. Continue for 45-60 seconds and then recover by marching/ jogging in place.
 
Optional Modification: If you'd like to take it down a notch you could always nix the hop at the top. So your motion would be bend and scoop the "ball". Next stand upright and shoot from the floor. 
 
Targets: calves, arms, thighs, and back
 
4. Ski Hops
Stand feet together to start. Hop with both feet to one side. Hands should come to side as if you were skiing with poles. Jump to the other side with both feet together. This movement should be fast. Just imagine your speeding down the slopes with this one. Continue for 30-60 seconds and then recover by marching/ jogging in place.
 
Targets: Calves, arms
 
5. Soccer Kicks
This one you will start with your fee naturally under you. Lift your knee using your abs and then extend the heel outward as you kick. Bring the foot down and repeat on the other leg. Continue for 30-60 seconds and then recover by marching/ jogging in place.
 
Optional Modification: To add some intensity to this move you will want to hop with your planted leg as you kick. This is seen in the picture below where I am kicking.
 
Targets: hips, thighs, and calves
 
 
I would suggest repeating these moves 2-4 times for a complete workout depending on your fitness level. Make sure to cool down and drink some water. Please comment below with questions. I think it would be fun to workout with you all. I do teach at a local neighborhood program that is FREE. It is open to anyone! If you're local comment below or shoot me a message and I'd love to give more details. Have an awesome weekend!
 
 
 

P.S. I cut my hair! Oh, and colored it too. You can really see it in these pictures. I noticed the pictures and my picture by the signature look like two different people. It's me, I promise.

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