10 Minute Cardio Workout: Leg Superset
Video
Description
This leg superset that combines Step Ups with Jump Step Ups can help improve your cardiovascular health without going for a long, boring jog and only takes around 10 minutes if you do 5 rounds as a workout.
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Transcripts:
MARK:Hi! I’m Mark, creator of BuiltLean.com,
which is your source
of efficient fitness tips and workouts,
and so today I’m gonna show you, a kinda
mini-circuit where we’re gonna be doing
two leg exercises back to back
with no rest.
And so we’re gonna be doing a bench step up
followed by a jump step up and a jump step up
is the type of plyometric exercise.
And the cool thing about this type of
sequence of exercises,
is you can get great cardiovascular benefits
without actually doing cardio.
And it only takes 5-10 minutes.
That’s the beauty of it. So, even if you are
a busy person,
it’s cool. You can get it done in your, you know
fit it in your schedule.
So, the first exercise is a bench step up. You’re
gonna do this
for 20 reps.
So, I’m gonna show you the easy version
first. You’re gonna come up with your left leg
and right back down. You’re gonna
alternate legs.
Again, this is a simple bench step up.
To make it a little more challenging which
is what I recommend
if you can do it, is you’re actually gonna kick
your leg all the way up,
and use your balance and bring it all
the way down.
You’re gonna kick your other leg all
the way up,and bring it down.
You’re just gonna keep on alternating.
Okay, so that’s a little more advanced
version of th step up.
To make it even harder, you can actually raise
the platform, or you can make it even easier by
lowerign the platform.
Now, I’m gonna show you jump step ups.
And so, the jump step ups are actually a
lot harder than the bench step up,
so let me show you how it works.
I’m going to be jumping off the bench,
with my front leg.
And so most of the pressure on my front leg.
Another quick tip is, if you notice my back
leg it’s barely touching the ground,
it’s touching the ground for less than a second.
and that’s the idea, you really want to
be explosive.
This is more real time.
Okay, so if you’re watching this video and
you are thinking « you know what,
Mark, this is just too easy for me »
I can make it a lot harder for you
by adding more weight.
So I got 25 pound dombbells here, and
so we’re gonna go through
what actually looks like real time, so
first we do 20 reps,
with bench step ups,
so I kick my leg up
and you really wanna focus on balance here.
Okay, so I’m doing 20 of those,
right after, with no rest, I’m gonna do the
jump step ups and that’s where it starts to get hard.
We go right into it, you are doing 20
jump step ups,
and you are gonna try to get some air
off the bench.
Alright, so that’s basically the circuit,
again, my heart rat’s already up, It’s gonna
get your heart rate up,
it’s gonna give you that late burn, It’s gonna give you
the cardiovascular benefits
without actually going for a long jog.
Okay, so, when should you do these type of exercises?
Well, I think you can do them
for 5 rounds as it’s own workout, again, the workout’s
gonna take only 10 minutes.
You can also do these exercises at kinda the end of
your workout for possibly a few rounds,
or you can even incorporate it into a more
lengthy leg circuits, so if you’re gonna do
like say, five exercises together, these can
be a couple of exercises you can incorporate
into that circuit.
Again, this is a really good way to get the
cardiovascular benefits without
going for that long jog, it’s gonna take
you much less time to get things done.
So, thank you so much for watching this video,
and let me know if you got any comments or questions.
