You can either run through this workout straight through, or make it more like Mason’s Choice (from One On One) and print out the sheet, then cut each individual exercise out, throw them in a hat, and make it a random drawing!  You get to take a 60 second break after every 10 moves (more if you need it – you also get a slight break by drawing the next move out of the hat).

I did this workout today, and with a warmup/cooldown, it took me 79 minutes.  I burned 1315 calories, had an average heart rate of 161, and a max heart rate of 181!!  Give it a run, and let me know what you think!

~Mark

The Cardio Monster

1. Knee Kick/Front Kick
2. Hop Squat/Run Home
3. Hook/Uppercut
4. Knee Kick/Back Lunge
5. Wacky Jacks
6. Sprinting Sprawls
7. Press Jacks
8. The Briggs Ram
9. Suicide Runs
10. Egan Brothers
11. Sumo/Chair
12. Double Airborne Heisman
13. Pivot Punches
14. Swing Kicks
15. Rope Jump
16. Lateral Leapfrog Squats
17. Squat Jacks
18. Squat/Front Kick
19. Lateral Leap Frog Squats
20. 3 Speed Locomotives
21. Loading Dock
22. Leaping Side Kick Switch
23. Jump Shot
24. Bear Crawls
25. Mountain Climbers
26. Log Jumps
27. 3 Speed Run
28. Lateral Lunge and Reach
29. Jab/Cross
30. Jump Squat Pickup Switch
31. Standing Mountain Climbers
32. The Linebacker
33. Lateral Ski Hops
34. Power Jacks
35. 4 Corner Punches
36. Twister
37. High Block/Knee Kick Burnout
38. Walking Uppercuts
39. Power Knees
40. Level 1 Drills