Cardiovascular

MODIFIED SQUAT JUMP

Modified Squat Jump
Modified Squat Jump Starting Position

Hello everyone!  I want to explain how to do the Modified Squat Jump today.  It’s another simple exercise that works your glutes, quads, hams, calves, and hip muscles.  It’s also great for your cardiorespiratory system.

To do the exercise, you start out by squatting until your thighs are at about a 30 degree angle to the ground.  Your arms should be on your sides.

Your fingers should be facing downward, feet shoulders width apart with feet facing forward.  Then you jump up as far as you can keeping your arms at your sides. When you come back to the ground, assume the same position you started from and repeat the movement.  Do the exercise for 1 minute or as long as you can go.  If you have bad knees or ankles please don’t do the exercise.  

Modified Squat Jump
Modified Squat Jump Action Movement

If you’re not able to go for a whole minute don’t get discouraged.  Be proud of yourself for doing it as long as you can.  If you have any comments or questions please let me know and I will get back to you. Thanks for reading and have a wonderful day!

 

Jon


SEATED BICYCLE

Hello!  Today I’m going to go over how to do the Seated Bicycle which is great for your cardiorespiratory system, core, and lower body combined.  It’s really simple and can easily be done anywhere in the home. You can even do it while you’re watching tv.

Seated Bicycle
Seated Bicycle

To start you simply have a seat on the floor.  You place your hands palms down on the floor next to your hips.  Then you bring both legs up with your knees flexed.  You start out by moving one leg in a forward direction and as you’re moving it straighten the same leg.  At the same time you should bring your opposite leg toward your body and flex it.

You then repeat the process so that you get into a motion with one leg extending and the other flexing in a fluid motion at the same time.  You should have the appearance of riding a bike.

Do this for 30 seconds or more depending on your state of fitness.  If you can’t go 30 seconds you can take a break and do it again.  If you have any questions or comments please let me know as I’ll look forward to hearing from you.  Thanks for your time and best of luck to your fitness!

Jon


MARCHING

The cardio exercise I want to discuss today is a very simple one.  It’s marching in place and can be used in the middle of a work out or also as a warm up/cool down movement.

You start out by standing with your feet shoulders width apart.  You place your forearms parallel to the ground about waist high with palms facing downward.  You bring your left knee up to your left hand and then lower your leg back to the ground.  You simply do the same thing with your right knee and right hand.  You repeat the process for both legs and do this continuously in a fluid movement.

Marching

 

If your using this as a warm up before other exercises you can do it for 60-90 seconds.  However, if you’re only doing this one exercise and not following it up with any more you can do it 5-7 minutes or as long as you can.  I know it may seem like a boring exercise, but you can do it in your house while watching tv or listening to music to alleviate some of the monotony.  For some great information on tools to help you reach your cardio goals please visit my Reviews page http://simplefitness123.com/reviews.  If you have any questions or comments please let me know.  Thanks for your time and Good Luck on your path to excellent fitness!

Take Care,

Jon


SQUAT RUN

Hello!  Today I’ll be discussing how to do a cardio exercise called the Squat Run.  It’s very simple yet very effective and great for your cardiovascular system.  It can be done anywhere and doesn’t require a lot of space.

To start out you place one foot forward and lean forward with your back at about 45 degrees.  You bring both forearms up so they are parallel to the floor.  You make a fist with both hands and then alternate swinging your arms forward and backward.  As one arm goes forward, the other arm should be going backwards at the same time.  It should be a rhythmic, fluid motion and not choppy or robotic.

Squat Run

 

Do this for one minute if possible depending on your level of fitness.  As I’ve mentioned before on my site, you know your fitness limits better than anyone.  If you can’t do one minute then go as long as you can.  Don’t feel bad about the length of time, because it will improve as your fitness progresses.  Be proud of yourself for trying and doing your best!  If you have any questions or comments please feel free to let me know.  Thanks for your time and have an awesome day!

Jon

 


SQUAT REACH

Hello!  Today I’ll be explaining how to do a cardio exercise called the Squat Reach.  It’s a great exercise if you’re just starting a fitness program because of it’s simplicity.  It basically has 2 movements and it’s very easy to transition from one to another.  You start out with your feet slightly more than shoulders width apart and your hands on your hips.  Then you squat down keeping your head and eyes forward. When you squat down you place your hands on the ground just inside your feet.

Squat Reach
Squat Reach Action Movement
Squat Reach
Squat Reach Starting Position

 

 

 

 

 

 

 

Then you you rise up bringing your hands and arms upward in a straight line over your head.  It’s similar to a referee signaling a touchdown in American football.  Once you’re in that position you squat down again bringing your arms and hands back down inside your feet again.  Do this for a total of 30 seconds or as long as you’re able to do it.

Squat Reach
Squat Reach End Position

If you’re not able to go for 30 seconds don’t beat yourself up about it. Congratulate yourself on going as long as you can and moving!  You can build up your stamina and endurance over time.  If you have any questions or comments please leave them below as I look forward to hearing from you.  Thanks for reading and best of luck in your quest to be fit!

Jon

 

 


HOOK, UPPER CUT, SIDE KICK

Hello!  If you like to do karate moves today I’m going to show you a move to have fun with it and break up the monotony of regular cardio exercises.  It’s basically 3 moves combined into one exercise.  It’s called Hook, Upper Cut, Side Kick.

Hook, Upper Cut, Side Kick
Hook, Upper Cut, Side Kick Starting Position

You start out with your feet shoulders width apart.  Your trunk and body should be turned at a 45 degree angle with one leg and foot in front of the other.  One shoulder should be more forward than the other.

One hand should be slightly below your chest in the form of a fist with the same arm fairly straight.   The other hand and arm should be hanging and relaxed by your side with your hand in a fist.

You take the arm that’s by your side and swing it in a circular motion in front of you like you’re making a hook type punch.  You hold that arm there for a couple seconds, and then take your other arm and swing it upward like an upper cut type punch.  You then hold both arms in front of you in that position. Then you take your leg that’s on the same side as the arm used for the upper cut and kick outward laterally to the same side.

Hook, Upper Cut, Side Kick
Hook, Upper Cut, Side Kick Action Movements 1 & 2

Then you bring your leg back down to the ground and repeat the process over again.  Do 15 repetitions of the exercise on one side and then switch over and do 15 to the other side.  You do the exact same movements with your other arm and leg.  This is a great exercise for your heart, lungs, and core.

If you cant’d do 15 to each side then do as many as you can and write down the results.  This way you’ll have a goal to shoot for or exceed next time.  If you have any experiences with doing this exercise or variations of it you’d like to share please let us know. Or if you have any comments or questions please let me know and I will get back to you.  Thank you for your time and have an awesome day!

Hook, Upper Cut, Side Kick
Hook, Upper Cut, Side Kick Action Movement 2

 

 

 

 

 

Jon


JUMPING JACK

Hello everyone!  Today I’m going to go over how to do one of the oldest exercises in the book, however it’s still a very effective cardio exercise.  It’s the jumping jack and I’m going to explain how to do it correctly to get the most out of it.  Many people don’t do it 100% correctly and therefore don’t get maximum results from it.

Jumping Jack Starting Position
Jumping Jack Starting Position

To start out, you should stand normally with your hands at your sides.  Then you jump bringing both hands over hour head and facing inward.  Your legs should separate outward as you jump.  You should bring your hands together into a clapping motion over your head.

This is where a lot of people cheat and don’t do it correctly.  A lot of people only bring their hands up a little ways and don’t clap their hands over their heads.

After your hands are touching over your head, you jump again bringing your hands back down to your sides and your legs together.  Repeat the movement for 15 reps or as many as you can do.  It’s great not only for your cardiorespiratory system, but your abductor and adductor muscles (groin) as well.  Your shoulders also get a little exercise if you do them correctly.

Jumping Jack Action Movement
Jumping Jack Action Movement

After you finish the exercise write down how many reps you were able to do.  It’s important to journal your progress so you have a goal to shoot for to exceed next time.

If you have any comments or questions about the exercise or anything fitness related, please let me know and I will get back to you.  Thanks for reading and have a fantastic day!

Jon

2 thoughts on “Cardiovascular”

  1. The information about marching was great I usually do it in between changing exercises but I’m gonna start doing it while watching TV like you suggested, great idea.

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