This blog is for anyone looking to take control of their health, eating, or home.  We’re on this journey with you and our goal is to provide you with some concrete tools to make healthy, positive changes in your life.  No matter what path your life has taken you, it is never to late to take steps toward healthier living.  Living a wholesome life is a journey not a destination!

BURN Calories!

 This HIIT workout will have us ready to shed your winter sweaters and get outside in no time!  This is a version of our "CARDIO/CORE" workout and with just a slight modification... it doubles the fun!  The 2 cardio exercises get your heart rate up followed by the 2 core exercised that give you time to recover while also working on your core.   We came up with it for our teen class and they loved it (well, as much as teens LOVE anything)!  It's a simple workout that burns calories and strengthens your core.  As with our Cardio/Core workout, you need no equipment and you can do this anywhere....at home, outside, in your hotel room...truly anywhere!  Spring....here we come!




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  1. jump squat
  2. zig zag jumps
  3. scissor kicks
  4. russian twists
  5. jumping jacks
  6. low kicks
  7. flutter kicks
  8. up/down planks
  9. reverse lunge skip
  10. high knees
  11. in and outs
  12. bird dog
  13. jump lunges
  14. squat jacks
  15. bicycles
  16. plank rock on toes
  17. lateral bounds
  18. fast feet
  19. side plank hip tap L
  20. side plank hip tap R

Click on the title of the exercise for a photo or video description.

the perfect calorie burning workout!  www.cardiocoffeeandkale.com

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