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For women / Beginner / Full body

Cardio Ignite

An easy full-body cardio starter to wake up the whole body.

Trunk Circles LeftExercise demonstration

Technique cues

  1. Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
  2. Breathe naturally as you move, helping improve mobility through your waist and lower back

20 movements

10 min active / ~15 min with rests

  1. Technique for Trunk Circles Left
  2. Technique for Trunk Circles Right
  3. Technique for Butt Kicks
  4. Technique for Mountain Climbers
  5. Technique for Speed Run in Place
  6. Technique for Side to Side Squat
  7. Technique for Squat
  8. Technique for Squat to Knees
  9. Technique for 90 Degree Squat
  10. Technique for Left Side Squat to Knee Raise
  11. Technique for Right Side Squat to Knee Raise
  12. Technique for Lunge Pulses Left
  13. Technique for Lunge Pulses Right
  14. Technique for Plank Jacks
  15. Technique for Fire Hydrant Kicks Left
  16. Technique for Fire Hydrant Kicks Right
  17. Technique for Kick Backs
  18. Technique for Booty V Raise
  19. Technique for Knee Rolls
  20. Technique for Seated Twist with Arm Opening

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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