Cross > Strength

Bored Easily Bodyweight Cardio Workout with High and Low Impact Modifications
4 Minute Warm Up: 30 Seconds each Interval

March in Place
Slow Jumping Jacks
Lateral Steps + Knee Up
Opposite Toe Touch
High Knee Pulls
Standing Jackknife

Butt Kickers
Fly Jacks

17 Minute Cardio Workout: 45 Seconds Active, 15 Seconds Rest

Runner Pull + Tap Back (or Lunge) & Switch
Slow Burpees
High Knee Claps
Standing Jackknife + Squat
3 Switchfoot Jumps + Knee + Front Kick (on trailing leg)
Lateral Jump + Power Skip
Water Break

X Jump + Split Jump, Repeat
4 Pull Down Butt Kickers + 4 High Knee Narrow Pulls
Stutter Jacks
3 Marches + Clock Steps or Lunges (F, S, B)
Good Morning + Opposite Knee to Elbow
2 Wide Stance Butt Kicks + Pivot Squat
Walkdown + Plank Jack or Taps
Reverse Bicycle Crunches
Up Down Plank + L&R Center Tap
Bridge Press + Extension + Toe Touch Crunch

Bird Dog Sweeps

5 Minute Cool Down: 30 Seconds Each

Quad Stretch
Other Side
Hip Flexor Stretch + Arm Cross Pull
Other Side
Forward Lean/Toe Touch + Overhead Stretch
Side Bend Leans
Other Side

Walkdown to Cat Cow

Deep Glute Stretch
Other Side
Full Body Stretch & Deep Breathing

Split Summary
===
1) 0m - 33(0/m) 79/84bpm [INFb/mi] 1cal
2) 0m - 30(0/m) 93/100bpm [INFb/mi] 1cal
3) 0m - 28(0/m) 99/101bpm [INFb/mi] 2cal
4) 0m - 32(0/m) 95/99bpm [INFb/mi] 2cal
5) 0m - 31(0/m) 102/108bpm [INFb/mi] 2cal
6) 0m - 29(0/m) 102/106bpm [INFb/mi] 2cal
7) 0m - 30(0/m) 113/119bpm [INFb/mi] 2cal
8) 0m - 30(0/m) 120/128bpm [INFb/mi] 3cal
9) 0m - 19(0/m) 122/128bpm [INFb/mi] 2cal
10) 0m - 48(0/m) 105/115bpm [INFb/mi] 3cal
11) 0m - 12(0/m) 99/101bpm [INFb/mi]
12) 0m - 49(0/m) 111/129bpm [INFb/mi] 4cal
13) 0m - 11(0/m) 127/130bpm [INFb/mi] 1cal
14) 0m - 48(0/m) 127/136bpm [INFb/mi] 5cal
15) 0m - 13(0/m) 110/115bpm [INFb/mi] 1cal
16) 0m - 47(0/m) 113/124bpm [INFb/mi] 4cal
17) 0m - 13(0/m) 121/124bpm [INFb/mi] 1cal
18) 0m - 48(0/m) 119/128bpm [INFb/mi] 5cal
19) 0m - 13(0/m) 127/129bpm [INFb/mi] 1cal
20) 0m - 45(0/m) 125/133bpm [INFb/mi] 5cal
21) 0m - 42(0/m) 125/134bpm [INFb/mi] 4cal
22) 0m - 47(0/m) 119/132bpm [INFb/mi] 4cal
23) 0m - 13(0/m) 130/134bpm [INFb/mi] 1cal
24) 0m - 47(0/m) 126/136bpm [INFb/mi] 5cal
25) 0m - 12(0/m) 113/117bpm [INFb/mi] 1cal
26) 0m - 47(0/m) 120/132bpm [INFb/mi] 4cal
27) 0m - 14(0/m) 133/135bpm [INFb/mi] 1cal
28) 0m - 51(0/m) 117/135bpm [INFb/mi] 4cal
29) 0m - 55(0/m) 105/108bpm [INFb/mi] 3cal
30) 0m - 13(0/m) 107/112bpm [INFb/mi]
31) 0m - 50(0/m) 107/118bpm [INFb/mi] 3cal
32) 0m - 1:01(0/m) 110/118bpm [INFb/mi] 4cal
33) 0m - 9(0/m) 118/126bpm [INFb/mi]
34) 0m - 47(0/m) 102/128bpm [INFb/mi] 2cal
35) 0m - 1:04(0/m) 110/127bpm [INFb/mi] 4cal
36) 0m - 11(0/m) 123/126bpm [INFb/mi] 1cal
37) 0m - 47(0/m) 105/119bpm [INFb/mi] 3cal
38) 0m - 12(0/m) 103/106bpm [INFb/mi]
39) 0m - 51(0/m) 106/113bpm [INFb/mi] 3cal
40) 0m - 31(0/m) 115/123bpm [INFb/mi] 2cal
41) 0m - 1:08(0/m) 100/110bpm [INFb/mi] 3cal
42) 0m - 59(0/m) 101/110bpm [INFb/mi] 3cal
43) 0m - 33(0/m) 93/107bpm [INFb/mi] 1cal
44) 0m - 55(0/m) 92/105bpm [INFb/mi] 2cal
45) 0m - 2:24(0/m) 79/99bpm [INFb/mi] 3cal