Workout 1: The Slow and Steady Mix

Here is the first workout from the cardio post we shared with you before! Try it out and feel free to share how you liked it! 

Workout 1: The Slow and Steady Mix

Metabolic system: Aerobic

Intensity level: 60 percent of max heart rate

Duration: 30 minutes

Benefits: Improves cardiovascular health, endurance and fat-burning capacity; can support recovery from higher-intensity types of exercise.

How to do it: Pedal a bicycle (or an upright or recumbent stationary bike) for five minutes at approximately 60 percent of your MHR. Get off the bike and perform exercise (a), below, for one minute. Get back on the bike for five minutes, and then do exercise (b). Repeat this process as you move through all the exercises below, for a total of 30 minutes.

A. One-Arm/One-Leg Reaching Balance

• Get on all fours with your hands beneath your shoulders, your knees beneath your hips, and your head aligned with your spine.
• Engage your abs, then extend your right leg directly behind you and your left arm as far forward as possible, thumb up (your upper arm will be near your left ear).
• Hold this position for 30 seconds, switch sides and repeat.

B. Walkouts

• Get into a plank position, body straight from head to heels, and hands beneath your shoulders.
• Without bending your knees, walk your hands backward until they are as close to your feet as possible.
• Reverse the movement, walking your hands as far forward as possible without letting your lower back sag.
• Continue walking your hands forward and back for 60 seconds.

C. Plank With Alternating Leg Lift

• Get into a plank position, body straight from head to heels, and weight on your forearms and the balls of your feet.
• Maintaining this alignment, lift your left leg about 12 inches off the floor, keeping the left knee straight.
• Pause, lower the leg to the floor, and repeat on the other side, alternating sides for 60 seconds.

D. Side-Step to Balance

• Stand upright with your left side near an aerobic step or a box that’s set to knee height.
• Place your left foot on the box and step onto it, lifting your right knee as far upward as you can.
• Pause, return slowly to the starting position, and repeat for 30 seconds.
• Step off the box, switch sides and repeat.

E. Lying Bridge Marches

• Lie on your back on an exercise mat with your knees bent and your feet flat on the floor.
• Lift your left foot off the floor and press down through your right foot, lifting your hips as high as possible and contracting your right glute as hard as you can.
• Lower your hips to the floor and repeat the movement with the opposite foot.
• Alternate sides for 60 seconds.

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