Exclusive: Get a Cardio Kick with a Workout from MFF's Harold Gibbons!

Hey, Broadway World. It's Harold here from Mark Fisher Fitness, and I have an awesome full-body cardio workout for you today. Check this out

Let's start our warm up with 60 seconds of belly lift breathing so that we can reset our nervous systems and build movement on a great foundation

Next, flip over to your back for the glute bridge march. Lift your hips once and then alternate which knee you're pulling into the chest

This helps you focus on hip stability and using your core. Then we're back into the Spider-Man lunge. This week with a downward dog

That gives you an extra chance to stretch your hamstrings, glutes, and shoulders

Let's finish the warm-up with the wiggle butt to balance, which makes sure that your hips are stacked over your ankle and that you are set to go for the skater jump that comes up next

Now let's start the show. This week we're doing a four exercise cardio circuit, starting with a skater jump to single-leg deadlift, which builds on last week's single-leg deadlift

We're now using a short lateral hop to challenge our stability and elevate our heart rates a little bit more

I included the regular single deadlift in between each skater jump so that we keep the tempo and balance as steady as possible and to juxtapose the speed of the two moves From there it down to the ground for a push to elevated child pose Let build on the downward dog in the warm by using a variation in our push

Instead of simply pushing yourself up and away from the floor, we now have to push back as well

which helps to engage the abs and shoulders more than a traditional push-up

Shift your hips back until you feel a stretch between your ribs and glutes, then inhale as you pull your chest back to your chest

thumbs. Observing from the side, look how far forward and backward I move on this push-up

The goal is to pull your chest all the way out over your fingertips and then shift your hips

all the way back to the wall. It's a very playful push-up and the puppy helps. From there

we move on to the backpack bent over row, which can be done with a backpack or tote bag filled

with textbooks, canned goods, or any Tony awards that you have. If you've got weights at home

you can totally use those too. We finish our circuit with the bare crawl tempo tap, which I've

found to be more stable and controlled for a lot of people, and it's so much more space-efficient than a traditional bear crawl

Two to five rounds should last 15 to 30 minutes and be a great cardio fix

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Cheers