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10 Minute At Home Cardio Workout – Ep. 12 | Tough Mudder


Hi, I’m ERock, Program Director
for the Tough Mudder Boot Camp. Today, I have a 10-minute at-home cardio
circuit that is going to get you fit. Here we go. Let’s jump right into it. We’re going to go 12 reps of
each of these 5 movements. The first movement? Squat jacks. You ready, squad? Ready. All right, here we go. Hands up nice and tall. We’re going to drop down
into the arches of our feet. 3, 2, 1, and go. Down and up. That’s 1, 2, 3. Perfect, guys. Now, key thing on this. Chest up, heels down. 7, 8, 9. You can keep going. 10, 12. Perfect. There it is. We’re going to go into hip touches next. Drop down into that plank position. We’re going to keep the
hips up nice and tall. We’re going to drop the hips over
to the side, left side first. Bring it back to the top. And dip them. That’s 2, 3, 4, 5, 6, 7, 8. Perfect. 9, 10, 11, and 12. Perfect. Those are going to start burning
around 3 or so, right, squad? Man, those things are awesome. Now let’s get the heart rate
up with some high knees. We’re going to go up for two count. Here we go. Ready? And begin. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Awesome. Our next upper body strength
exercise is going to be 12 push ups. Go back down into a plank position. Butt squeeze, core tight. Drop your shoulders in front of
the fingertips and press out. 1, 2, 3. Keep going. 4. Now, notice the modification here. We have knees down on the floor. We have the shoulders still carrying
in front of those fingertips. I like this. What rep you guys on? There we go. 10, 11, and 12. Perfect. Remember guys, scaling is
key on all of the workouts here at the Tough
Mudder Training Program. Finally, guys, we’re going to go
into a lunge with a high knee pull. Big step back. Step and pull. 1, 2, 3. Let’s switch sides. And down. 1, 2, and 3. Good. We’re going back to that original side. And dip down. Good. 2 and 3. Good. We attacked the quads
on the squat jacks. Now, we’re going hamstrings. Here we go. 1, 2, 3. Awesome. Here we go, last set. 1, 2, and 3. Guys, round 1 is done. Let’s go right into round 2. Remember, we’re at home. We’re burning this up. No equipment necessary. Let’s roll. Ready? And begin. 1, 2, 3, 4, 5. Good stuff, guys. 6, 7. You feel those quads? 8, 9, 10, 11, and 12. Awesome. Push up positions. Let’s go out this way. Excellent. And begin. Let’s go 1. Notice, right there,
Susie’s got great form. Back is nice and flat. Great job, Susie. That’s it. Nice. Starting to breathe a
little heavy, squad? There we go. Where we at? 10. Nice. 11. Perfect. Last one up. And 12. Guys, building that upper body is
simple with those push ups, man. I’m telling you. Let’s switch it up on this round. Let’s go butt kickers for 12. Ready? And begin. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Awesome. Back to those lunges, guys. You ready? Here we go. Dipping on the right. 1, 2, 3. Awesome. Switch sides. 1, 2, 3. Awesome. There we go. Down. 1, 2, 3. Last one. 1, 2, and 3. That’s two rounds done. Ready to go. I’m feeling the sweat coming on. Here we go. Let’s go into those squat jacks. Hands up. And begin. 1, 2, 3, 4, 5, 6. Good job, guys. Stay with me. 7, 8, 9, 10, 11, 12. Yeah, quads. There they are. Hip touches. Let’s get those obliques in. Down here at plank position. Pike those hips up a little bit higher. Let’s dip to the right first. And down. 1, 2, 3. Take it all the way down. 4, 5, 6, 7, 8, 9, 10, 11, and 12. Awesome. Feeling the abs after those hip touches. We are 5 minutes into
this 10-minute workout. We’ve got this. Here we go, guys. Let’s switch it back to high knees. Let’s go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Push ups. Let’s roll. Woo, feeling them now. Here we go. Shoulders dip in front
of the fingertips. Remember to replace your shoulders back
over the wrists at the top of the push up. Lock those elbows out. Keep your body nice and planked by
squeezing your butt and your core at the same time. Here we go. Nice. How we feeling, Suze? Nice. Nice. Where we at? 11. 11, yeah. 12. You always know when you’re about done. Because I’m like, we got to be getting
close because I’m feeling that burn. Guys, here we go with those lunges pull. Lunge pulls. Here we go, back and forward. There we go. Hamstrings, baby. Here we go. 3. Switching it up. And down. 1, 2, and 3. Perfect job. Here we go. Down. 1, 2, and 3. Last set. 1, 2, and 3. We are less than 4 minutes left, guys. Let’s try to bang out 1,
maybe 1 and 1/2 more rounds. What do you say? Hands up. Let’s do it. Here we go. And down. 1, 2, 3, 4, 5. Good job, guys. Stay with me. Here we go. Quads are burning. 8, 9, 10, 11, 12. Awesome job. Yeah, quads. Let’s go down to that pike position. Here we go. Elbows dug in the ground, hips up high. Let’s dip to the right. Here we go. Down, 1, 2, 3, 4, 5, 7. Halfway there. 7, 8, 9, 10. Stay with me. 11, 12. Perfect. Step it up. Step it up. Here we go. Let’s go back to butt
kickers on this one. Here we go. Kick them all the way back, guys. Let’s move. 1, 2, 3, 4, 5. Keep that core tight. 6, 7, 8, 9, 10, 11, and 12. Awesome. Susie, lead us out here. Come on. Perfect. Core is tight, butt is squeezed. 1, 2. Nice, Suze. 3, 4, 5, 6, 7. Yes. 8. It’s starting to get tight, I know. 9, 10. Two more. Come on. 11, 12. Yeah, squad. Yeah, squad. We’re getting there. Here we go. Here we go. 2 minutes left. We’ve got this. Starting with the
right leg, down and up. Big pull. We’re getting that core here, too. What I love about this exercise. 3 and dip. 1, 2, and 3. Good. We’re halfway done. Stay with me. I know your glutes are burning. Here we go. Down. 1, 2, and 3. It doesn’t take much, right? We’re at home, no equipment necessary. 1, 2, and 3. Perfect. Squat jacks. Let’s dig in. This is mental grit. This is all you, Mudder Nation. Hands up and move. Down. 1, 2, 3, 4, 5, 6, 7. I know, I know. 8, 9, 10, 11. Beautiful. And 12. Hip touches. We’ve got a minute left. Let’s get these done. Down here. Hips up to the right, and dip. 1, 2, 3, 4, 5, 6, 7, 8, 9. Come on. 10, 11, and 12. Perfect. Step it up. Guys, homestretch. Right here, knees up. Come on. 1, 2, 3, 4, 5, 6, 7. You’re doing it. 8, 9, 10, 11, and 12. Guys, we’re going to
finish this round out. Suze, take it away. Come on. Here we go, 30 seconds. 1, 2, 3, 4. Good. 5, 6. Push them out at home. Come on. 7, 8. Come on, give me some love. 9. You got it. 10, yes. Yeah. Nice. Here we go, last one. Up. Yeah. 3, 2, 1. That it is. That is an amazing workout. At home, no equipment necessary. Thanks for watching. Remember to subscribe to the channel,
watch more videos, and comment below. And we’ll see you at
a Tough Mudder soon.

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