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New Workout by: Get Healthy with Heather!

It’s October already and I just returned from a wonderful long weekend. It was the perfect Indian Summer getaway…Lots of sun, swimming, delicious food and wine, and the most redunkulous cupcake, I’ve ever had. I have found my favorite bakery EVER! Check them out: Petticoat Row Bakery! With that being said, let’s start off the month of October with a NEW WORKOUT and a new friend…Take it away Heather! 🙂

FUN sports training cardio workout

Hi all She Rocks Fitness readers!

My name is Heather and I write over at Get Healthy with Heather.  I’m so excited to be here today, but also equally excited that Katie’s over at my site tantalizing my readers (and you?) with delicious eats.  Be sure to check it out!

Just like me, if you’re a reader here you probably like fitness.  Maybe a little… maybe a lot… or maybe you’re somewhere in the middle?  You may be just getting into it and start to think I’m a wacko in about 2 second.


Because I think fitness is fun!

Yes, fun and exercise go hand in hand for me… Like socks and shoes or PB and banana, or sweet potatoes and curry….

Okay, I’m distracting myself with food!

… back to fitness.

I recently got certified and became a group fitness instructor (and soon to be body pump instructor as well!).  I teach sports training and also sub for cycle and strength training classes.  One thing I’ve learned is that fitness needs to be fun to get people in your class and to get them coming back too.  That all starts with attitude (the instructors) + what you do to help them get or stay in shape.

Today I’m bringing you into my sports training class and sharing a fun (there’s that word again!), cardio workout.

You will sweat (I hope!).

You will yell at me (I hope!).

And you will have a great time (my biggest hope!).

Let’s get to it!

FUN sports training cardio workout

This workout can be modified for all fitness levels.  Keep the sprints at your own pace.  For the jumps, to lessen the impact on your joints you can do the move while not leaving the ground (ex: in the jump shots you will still squat back, but instead of jumping up, you’ll end at the top of the squat position – standing).

Bonus for more FUN: add some great tunes!  Check out my recent cycle play list for some of my favorites.

Warm up: for 5 minutes alternate between these moves – walking in place, high knees, butt kicks, shuffle side to side, jog forwards and backwards and jumping jacks.  Start small with your movements and increase them as you warm up.

The workout

Round 1

Football drills (20 reps)
Begin with your feet a little wider than hip distance apart.  Sit back a little, hands out in front, and begin the quick feet (alternating quickly between slightly lifting your left foot, then right foot and so forth).  After 10 quick feet drop down to the ground, get back up and go straight back into those quick feet.

Football Drill

Tackle hops (40 reps)
Begin in a wide squat position with hands to the side.  Hop to the side bringing your hands forward (like you’re wrapping them around a person… or a tree).  Repeat hopping from side to side.

Tackle Hops

Repeat for a total of 3 rounds then move on.

Round 2

4 jump shots + 10 seconds of fast feet (20 reps)
Squat back and jump up like you’re shooting a basket.  After 4, go straight into 10 seconds of fast feet.  Alternate between sides to evenly work both legs.

Jump Shots

Line sprints (10 reps)
Pick a line or object, about the same distance as half of a court.  Sprint to that line (object), tap the ground, and then jog back.

Repeat for a total of 3 rounds then move on.

Round 3

Log jumps (20 reps)
Start with quick feet.  After 10 quick feet jump to the side like you’re jumping over a log.

Log Jumps

High knee pick-ups
Start jogging in place (the ’jogs’ will be the active recovery portion).  During the pick-ups, start those high knee sprints in place, really pulling your knees up high.  Each high knee rep counts as both knees going up.

5 high knees, 5 jogs
10 high knees, 10 jogs
15 high knees, 15 jogs
20 high knees, 20 jogs
25 high knees, 25 jogs
30 high knees, 30 jogs
25 high knees, 25 jogs
20 high knees, 20 jogs
15 high knees, 15 jogs
10 high knees, 10 jogs
5 high knees, 5 jogs

Repeat for a total of 3 rounds then cool down + stretch!

Have you ever taken a sport training group fitness class?  Well now you can do it in your own home!

I’d love for you to stop by Get Healthy with Heather and say hey.  New friends are awesome and very, very welcome!

PS: let’s be friends on facebook and twitter too 🙂

Have you set some fitness, health, or personal goals for yourself for the month of October?

2 Comments Post a comment
  1. oh this is too fun! I love heather! great workout lady.

    October 3, 2011

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  1. triple tuesday: relieving back pain + september goals re-cap | Get Healthy with Heather

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