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Free Intense Workout

Sunrise Heartrise

Intense   13 minutes

Target Areas: Full Body

Equipment: No Equipment

Sunrise Heartrise
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

The cardio moves in this workout stimulate blood flow, strengthen your heart, and boost your mental functions. It's our version of eating Wheaties for breakfast. Now let's give your heart & brain a cardio--GO!

Exercises

Set 1: 2 rounds
Pop right back up to the start position and repeat.
Drop Squats
30 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
30 seconds
Plyo Lunges
Plyo Lunges
1 minute
Lateral Hops to Stabilization
Lateral Hops to Stabilization
20 seconds
The Heisman Shuffle
The Heisman Shuffle
25 seconds

Set 2: 2 rounds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
25 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 seconds
Cross Leg Obliques
Cross Leg Obliques
45 seconds

Set 3: 2 rounds
Punch with your front fist while blocking your face with the other hand.
Straight Punches
30 seconds
Max Rep Push-Ups
Max Rep Push-Ups
20 seconds
Return and repeat.
Tricep Dips
20 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
35 seconds

Workout Discussion

23 Aug
Same with Heart Healthy Cardio

Appears In

cardio
Cardio
bodyweight
Bodyweight
full body
Full Body

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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