Cardio Combat w/o

Try the drills below on the days you do your cardio workouts. Start with one sequence--minimal breaks in between activities. Work your way up to 2-3 sets. Remember, when doing elasticity/plyometric drills you want to have control over the movements. Light touch is key--quiet--not stomping or clunking.
Exercise  
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.



 
Sets Reps Weight/
Resistance
Tempo Time
1       2-3 min. 
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Trainer's comments:
Use a rubber tube. Chop fast!
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Tuck Jump
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1