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x5 Cardio Intensity - Week 1

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Pace and Go, Level 12

Pace and Go

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Welcome to x5 Intensity, your 5 week, full body transformation workout series. In this the first week of Cardio Intensity, you will be gently re-introduced to cardio vascular fitness, with a 20 minute running session, split between a minute of fast running, followed by another minute of brisk walking. Remember to complete your cardio session twice in week 1. Join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.

Details

https://grokker.com/fitness/video/x5-cardio-intensity-warm-up-and-dynamic-stretch/53adccd123be7cf638ec1efb (5 minutes)
- high knee lifts
- heel flips
- lateral skip
- high skip
- river dance run
- hamstring sweep
- glute stretch
- quad stretch followed by knee lift
- lunge stretch
- sumo stretch

20 minutes
1 min fast run followed by 1 min brisk walk

https://grokker.com/fitness/video/x5-cardio-intensity-cool-down/53b18e2d0fc06fb26e9b708a (5 minutes)

Tips:
- Maintain good posture
- keep head up, don't look at floor/feet
- Pull stomach muscles in to engage core
- Regulate breathing

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