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January 4, 2018

At Home Cardio Routine [No Equipment] #FreeWorkoutFriday

#FreeWorkoutFriday NO. 15


Hello Cardio FOR REAL.  Today is all about the plyometrics.  This workout will not only get your heart rate up, but your legs will likely be on fire.

I don’t personally love cardio.  I also don’t love working out at home, but if I have to do either of those, this is pretty much what it looks like.  Some of the moves are rather advanced. Please always modify as needed. You could just do squats for squat jumps, or do a squat jump every other rep. Don’t be afraid to modify as you need and be creative.  I am not here to tell you exactly what to do. I am here to inspire, provide guidance and empower you to move.

With that, I’ve got two ways you can execute today’s free workout.  See the video for exercises and see suggested sets and reps below!



A 4 minute tabata (20 seconds work, 10 seconds rest for 8 rounds equalling 4 minutes) of each exercise


Complete 30 seconds of each exercise followed by 30 seconds of rest for 3-5 rounds.

Jump Squats >> squat to parallel with knees tracking in line with toes and whole foot on the floor, jump up and get as tall as you can. Control the landing.

Lateral jump squats >> make sure the knees are tracking in line with toes (not allowing the knees to cave in). Keep feet shoulder width the entire time.

Switch lunges >> try to keep your chest up, with weight evenly distributed between front and back legs.

Single leg ski jumps >> this is more advanced. Try the single leg, but feel free to not jump very far, or tap your other foot down lightly for balance when you land.

Single leg high jumps >> feel. the. burn. These puppies are terrible and awesome at the same time. Try to get as tall as you can on the explosion and really push off of that leg.  Make sure to control the landing and lowering portion (lunge back) as much as possible.

Gorilla jumps >> hello inner thighs and butt. Use a wider squat stance for these. Still sit nice and low, then pull the feet together at the height of your jump. These are one of my old cheerleading exercises and they are no joke.  Like all other plyometric exercises. Control that landing.


Please note that you could also use ANY of the exercises in a normal workout, you could just do three or four of them, or even just ONE.  However you use them, please let me know! I want to hear from you. 

Leave me a comment below if you plan to do this #FreeWorkoutFriday or use any of the exercises shown!

  1. Kristin says:

    Love this workout! Thanks for the motivation!!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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