Learning The Ropes Of Cardio Exercises

Leg Exercise

We and the entire world around us are wrapped in the corporate capsule today. Sitting at the same spot for long hours with 4-5 espresso shots has become our regular routine.

Do we really care about the negative impacts it has on our health?

I guess we don’t.

 Because most of us really don’t put much effort to avoid these negative impacts.

 But yes, there are things few exercises you can actually try out to ensure you that keeping your entire body idle in a same posture for long hours doesn’t  turn out to be a health hazard.

That is what Jahir Mallik’s Continuous Learning session was all about. And it was apropriate for the theme of fitness that was underway at work.

Jahir has an interesting characteristic in his nature. An ambivert by nature who would take himself along with his laptop to his native place so that he can reminisce about his childhood with his grandma if give a vacation. And the reason behind it? So that he can upgrade his inner peace and tranquillity along with technology at the same time. A mind which has unique combination of wishes, you can say. What attracts this movie lover and foodie about the workplace is the friend environment, the not-so-strict atmosphere which also allows you to text and inform if you decide to come in late or decide to work from home a particular day and best of all – the freedom to sit anywhere at work.

Jahir shared a few exercises with us which were not just good as warm-up exercises, but also made complete cardio exercises on its own. It was a fast-paced aerobic workout that was invigorating and at the same time helped in improving your blood circulation. There were 8 exercises. Each exercise took about 45 seconds and were completely no-equiped exercise round.

Let’s check out what they were, shall we?

Leg Exercise

Delayed Pendulum Swings

Hop and swing your legs back and forth like a pendulum by alternating legs according to your body weight. Instead of the regular rhythm we followed a pattern this like: single leg hop, single leg hop, double leg hop (hopping twice on the same leg). This slows the motion down a bit and helps you practice body control and balance.

2 Hooks + 2 Upper Cuts + 2 Jumping Jacks 

Take out a bit of pent up aggression with this cardio kickboxing inspired move. This one is fun & a great calorie burner. It’s just like it sounds; 2 upper cut punches, 2 hooks, and then 2 jumping jacks.

Leg Exercise

Lateral Jump Toe Touches

This one gets the heart going and is great for toning the thighs and glutes. Jump laterally (to the side) and place the non-leading foot behind your body, nearly going into a lunge to tap the toe of your leading foot.

Lateral Burpees

Aren’t Burp      ees just amazing?

 It’s a fat burning exercise that targets multiple muscle groups in a demanding, cruel and unusual way. Learn to love them. Start standing straight up, and then go down to kick your feet out into a plank, then back underneath your body, jump upwards, and then do a hop to the side to repeat the Burpee.

Running Man Kicks

Thighs & glutes are the main target of this one but the core also has to work to maintain balance, while the swinging arms make sure that no muscle group is left in the cold. Kick one leg forward (swinging arms exaggeratedly), then bring that leg back down to immediately kick the opposite leg backwards (again, arms swinging). You should do half of the interval on one leg, half on the other; watch for your signal to switch.

2 Hop Squats

Squats for strong, firm glutes and thighs, plus a high calorie expenditure for burning belly fat. We bump up the cardiovascular challenge of a regular squat by adding a bit more movement. Hop laterally twice, before going down into a regular squat; repeat the hops back in the opposite direction, as well as the squat.

Side Lunges + Jacks

A total body fat burning exercise that is a big calorie burner. Do a lunge to the side, then come back up and do two jumping jacks before you lunge to the opposite side.

The session was a little tiring, but definitely invigorating and fun. And not to mention, we just loved the session!

Though it was not a cakewalk for many of us, since being couch potato is what we do best! And this one involved rigorous workout.

But thanks to Jahir we worked out a bit and knew some simple steps that also doubled as cardio exercises.

Stay tuned till we bring back our full-of-fun activities to you, again!

Close Menu