At-Home Cardio Workouts: 12 Mins Day 4

Oct 30, 2012

At-Home Cardio Workouts: Day 4

At-Home Cardio Workouts are a great way to stay in shape. You’re now on Day 4, which lasts for 12 minutes. Do 1 round, or go again. You have no excuses. You don’t need a gym, and the weather outside simply doesn’t matter. Today’s workout continues to work your legs and core. It also gives your arms and chest a boost at the end. If it is too hard to do any exercise with weights, that’s OK. Just don’t stop moving!

Looking for the rest of the At-Home Cardio Workouts in this series?

Find the At-home Cardio Workout: Day 1 here.

Find the At-home Cardio Workout: Day 2 here.

Find the At-home Cardio Workout: Day 3 here.

Find the At-home Cardio Workout: Day 5 here.

Each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires a sandbag, or similar weighted object you can find around the house.

At-Home Cardio Workouts: 12 Minute Cardio Day 4 Routine

Plank Jump Tucks (Buzzed Chickens)
Back Lunge Kick Up using Sandbag
5 Squat & Press Transition into 10 Mountain Climbers
Elevated Reptile L&R 2 Push Up using the Equalizers

At-Home Cardio Workouts: 12 Minute Cardio Day 4 Descriptions

Plank Jump Tucks

Start this exercise in plank position. Hold for 1 second, then lift yourself up on your arms. Then, swing your legs underneath your torso. Now, jump up and slap your hands on your knees as you come down. This exercise will work your core during the plank, and it will tone your legs as you jump up each time.

Back Lunge Kick Up

For this exercise, begin in starting position by simply standing up straight. Perform a standard lunge. Then, return to starting position. Next, you kick the same foot forward. Aim to kick it up to 90 degrees, where is it parallel to the floor.

Squat & Press Transition into Mountain Climbers

Using a sandbag or similar weighted object, perform five squats. Then, drop the weight and get into push-up position. Here, you will perform 10 Mountain Climbers. Don’t count each leg as a repetition. Do 10 total lifts, where you climb once with each leg. The squats will work your quads, glutes, and hamstrings. Adding resistance increases blood flow throughout your body, promotes natural HGH growth, and burns more calories.

Elevated Reptile L&R 2 Push Up using the Equalizer

Elevated Reptiles are a great way to work your obliques. Using a dip station or similar elevated surface, hoist your legs into the air. Now, you want to support yourself with one leg and two arms. Then, move the non-supporting leg into your torso. Repeat, once more time, then switch support legs and perform on the other side.

To jump to day 5, get it here.

At-Home Cardio Equipment: Get A Sandbag

For an at-home cardio workout, you need the proper equipment. Get a sandbag, like the Super Sandbag (from Amazon).

Sandbags create great external resistance, which helps you tone your body, quickly. If you don’t have access to a sandbag, try to find a suitable object around your house. If you can’t find anything, have Amazon ship a sandbag to your door. It’s worth it!