Cardio Abs & Arms Workout 30mins

Equipment

Skipping rope

Warm-up 

• Jogging 1 min
• Skipping 1 min
• Jumping Jacks 1 min
• Plank walk outs 1 min

Dynamic Stretches (10-12 reps each)

• Squat to overhead arm swing
• Standing pectoral stretch
• Lunge with rotation

Main Workout (20 minutes) 

Do each exercise twice for 30 seconds (15 seconds rest between sets) then move onto the next. . . . 

1. Mountain Climbers 
2. Lay down push ups
3. Leg raises
4. Skipping
5. Commando plank 
6. Burpees
7. Tricep-dips
8. High knees
9. Press-ups
10. Squat thrusts 
11. Spider man push up
12. Skipping
13. Ab-Bicycles

Cool down static stretches

• Hamstring stretch (20-30 secs)
• Quadriceps stretch (20-30 secs)
• Inner thigh stretch (20-30 secs)
• Chest stretch (20-30 secs)
• Triceps stretch (20-30 secs)
• Bicep stretch (20-30 secs)
• Abdominal stretch (20-30 secs)