3 Body Exercises to Increase Cardio (Segment 3)

Weight movement exercises can have more benefit than just increasing strength, they can also increase the heart rate.  Movements just using your bodyweight, has great cardio benefits, in addition to working on your coordination. 

The Bicycle Kick

Perform 3-4 sets (20 reps per leg)

Lie down with knees bent, feet slightly above knees, and toes pointed Down AND Away, and hands behind the head. With the knees bent at 90 degrees, extend one leg down while chasing that knee with the elbow of the arm on the same side and returning to the start.  Briefly Pause and Repeat for opposite side.  DO NOT CROSS THE BODY LIKE A TYPICAL "Bicycle Kick".

Stair Climb with Bicep Curl: 

3-4 Sets x 20 reps (Each Leg/Each Side)

Turn those stairs into a cardio machine!! — no magic wand necessary. Grab some dumbbells (or even household objects!...I have used Rock Book-Ends with a Client in their home..Worked Great!) and briskly walk up and down the stairway while simultaneously doing bicep curls during each step upward and downward to work the whole body.  NOTE: If you can skip a step, give that a try to increase intensity.

Boxer: 

3-4 Sets x 20 reps

Version #1:

Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward while keeping the other arm still.  Alternate punches while maintaining the 'squatting stance' for an isometric burn in the upper legs. 

Version #2:

Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward, WHILE STANDING, keeping the other arm still (straighten the legs). As you lower and re-bend the knees, bring the extended arm back in to side.  As you repeat, extend the opposite arm WHILE STANDING, keeping the other arm still (straightening the legs).