| Wildfire season is in full swing and we are feeling the effects right here in the Treasure Valley. If outdoor activity is your go-to for cardio, you may want to consider skipping it until our air quality improves. Smoke is billowing in from all around; and the entire state of Idaho has reached the red (Unhealthy) category. Experts recommend limiting prolonged or heavy exercise. To check the daily air quality reports and forecasts, visit the Idaho Department of Environmental Quality website at: |  |
Afraid you’ll go stir crazy if you don’t go running, climbing, biking, or skating outside? Here’s a fun workout you can do at home with no equipment and limited space that is sure to get your heart pumping!
Bodyweight Cardio Routine
 | After warming up, complete each of the following moves circuit-style; no rest between exercises; with up to 2:00 rest in between circuits. Modified Burpee - 12 reps Feet Elevated Hamstring Bridge - 15 reps Squat Thrusts - 12 reps Plie Hold with Arm Circles at Shoulder Level - 1:00 Power Skips - :30 Walk-out Narrow Grip Push-ups - 10 reps Complete the circuit 3 - 5 times Cool-down with 5 - 10 minutes of stretching |
Modified Burpees: From standing, squat, place your hands on the floor, and then hop or step your feet back so you end in straight arm plank. Hop or step feet back toward hands, return to squat, and then hop straight up and reach straight arms overhead toward the ceiling. (Decrease the difficulty by omitting the hop at the end; stand up and reach as high overhead as possible.)
Feet Elevated Hamstring Bridge: With your feet propped up on a sturdy surface 12 - 18 inches tall, contract your hamstrings and glutes to lift your pelvis so you are in a straight line from knees to shoulders. Hold at the top for 2 seconds, lower slowly, and as soon as you just graze the floor with your buttocks, immediately lift to begin the next rep.
Squat Thrusts: From straight arm plank, hop your feet up close to your hands to be in a crouched position; immediately hop your feet back to the start position.
Plie Hold w/Arm Circles at Shoulder Level: With feet wider than shoulder width and toes pointed outward, lower into a plie with your thighs parallel to the floor. Don't allow your knees to come out over your toes, draw your abs in tight and raise arms out to the sides at shoulder height. Keeping your core tight (not allowing an arch in the low back), make small circles with your arms.
Power Skips: Skip in place; driving your knee as high as possible. Simultaneously pump your opposite arm up
Walk-out Narrow Grip Push-ups: From standing, bend forward and place you hands on the floor while keeping your legs as straight as possible. Walk your hands out until you reach straight-arm plank. With your wrists directly under your shoulders, keep your elbows tucked in close to your body as you complete a push-up. (Decrease the difficulty by lowering your knees to the floor for the push-up portion of the exercise.)
Feet Elevated Hamstring Bridge: With your feet propped up on a sturdy surface 12 - 18 inches tall, contract your hamstrings and glutes to lift your pelvis so you are in a straight line from knees to shoulders. Hold at the top for 2 seconds, lower slowly, and as soon as you just graze the floor with your buttocks, immediately lift to begin the next rep.
Squat Thrusts: From straight arm plank, hop your feet up close to your hands to be in a crouched position; immediately hop your feet back to the start position.
Plie Hold w/Arm Circles at Shoulder Level: With feet wider than shoulder width and toes pointed outward, lower into a plie with your thighs parallel to the floor. Don't allow your knees to come out over your toes, draw your abs in tight and raise arms out to the sides at shoulder height. Keeping your core tight (not allowing an arch in the low back), make small circles with your arms.
Power Skips: Skip in place; driving your knee as high as possible. Simultaneously pump your opposite arm up
Walk-out Narrow Grip Push-ups: From standing, bend forward and place you hands on the floor while keeping your legs as straight as possible. Walk your hands out until you reach straight-arm plank. With your wrists directly under your shoulders, keep your elbows tucked in close to your body as you complete a push-up. (Decrease the difficulty by lowering your knees to the floor for the push-up portion of the exercise.)
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