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Pure Cardio



Suicide drills

running a few steps from right to left, then stop at each side, turn inward, squat down and touch the floor.

Switch kicks

hopping from left foot to right foot, kicking the opposite leg into the air at waist height every time.

Wide football sprints

with feet in a wide stance and arms outstretched forward, run in place. Still running, turn to the right, then front, left and front again. Still sprinting, shuffle to the right, then left, then back. Drop to the floor and set for a sprint, then get up and sprint in place.

Stance jacks

These are similar to a jumping jack, but your hands go down instead of up. Hand should be at your sides when feet are together and when feet open up you are going into a squat position, alternating between touching the ground with your left and right hands, twisting your body as you go.


sprint in place for a bit and then drop to a lunge, hop up into a lunge on the other side, then get back up and sprint in place again. Repeat.

Hooks and jump rope

start by punching the air with right arm, then mock jump rope, switch sides and repeat.

Power jacks

like a normal jumping jack but when you spread your legs and bring your arms down you should be lowering your body into squat position.

Level 2 drills

from upright position, drop to the ground and jump back to plank position, do eight push-ups followed by floor sprints, jump legs back up to your hands and stand upright, repeat.

Frog jumps

squat down touching the floor and then jump backward, squat down touching the floor and then jump forward, repeat.

Power knees

same as fit test, balancing on one leg, knee slightly bent, bring the opposite knee up to meet your hands at waist level. Repeat on the other side.

Mountain climbers

jogging in place with high knees, but reaching into the air so it looks like you are speed climbing a mountain.

Ski down

hopping from left to right while keeping your feet and knees together, squat down as you land and swing your arms as if you were using ski poles.

Scissor runs

these are the worst! hopping up and down as you alternate your feet forward and backward, i.e. jump and land with left foot forward and right foot back, jump and land right foot forward left foot back, repeat. Make sure you are swinging your hand in tandem with your legs and that heels and toes are touching the floor both at front and back.

Suicide jumps

start upright, drop to the floor and jump back to plank position. Jump feet forward toward hands then jump into the air landing in upright position. Repeat.

Push-up jacks

like regular push-ups but hop your feet off the ground and separate your legs every time you make the downward motion.