7-The heels and buttocks
Here is a cardio exercise as simple as it is effective. The heel-and-butt exercise simply consists of running on the spot while tapping your heels on your buttocks in a dynamic way. The duration of the impact on the ground must be as short as possible.
The objective: to accelerate the pace over the series by finishing with sprints. Do series of 30 seconds, as much as possible.
8-The plank jack
Similar to the jumping jack, the plank jack consists of putting yourself in a plank position (facing the ground, leaning on your hands and toes), then spreading your legs and arms simultaneously.
It is a formidable exercise to work both the gainage and the cardiovascular functions. Do series of 30 seconds, as much as possible.
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