Move // Cardio

Build cardiovascular endurance, circulatory power, and energetic resilience through dynamic, fast-paced movement.

Activate metabolism, release emotional tension, transform.

Sweat. Release endorphins. Feel free.

Light the spark.

"The fire that burns within you is the only light you need to find your way."

Sequence

Warm up (5 - 10 minutes)

Breath of Fire (1 min)

Sun Salutations — 4 rounds, gradually increase pace

Jumping Jacks (1 minute)

Burn (15–20 min high-intensity effort)

Sprints (outdoor or treadmill - can also substitute jumping jacks or jump rope)
40s intervals × 4–8 rounds

Plyometric Circuit
Repeat 3–4 Rounds with 30 sec rest between rounds

  • Jump squats × 15

  • Mountain climbers (1 minute)

  • Burpees × 10

Pilates Core Activation

  • Hundred

  • Teaser × 5–7 reps

  • Plank to Forearm Plank × 10 transitions

  • Plank with Hip Dips (1 minute)

  • Ab Series (2 sets):

    • Single Leg Stretch

    • Double Leg Stretch

    • Scissors

    • Lower Lift

    • Criss-Cross

Optional: Jump Rope (one to three minutes)

Cool Down

Swan / Cobra

Camel Pose (hold 5–8 breaths)

Child’s Pose


Additional Modalities & Classes

  • Mini Trampoline / Rebounder

    Low-impact cardio that stimulates the lymphatic system, supports joint health, and boosts circulation.

    Encourages joyful, rhythmic movement with cardiovascular benefits.

  • Jumpboard on Reformer

    Controlled, spring-resistant jumping on the Pilates reformer.

    Builds muscle, supports bone density, and offers cardio conditioning without jarring impact.

  • Spin Class

    High-intensity cycling class focused on stamina, endurance, and lower body strength.

    Improves cardiovascular output through rhythmic sprints and resistance intervals.

  • Outdoor Movement

    Cardio in nature — trail running, hiking, biking, or sprint intervals.

    Enhances heart health, nervous system regulation, and mental clarity through varied terrain and fresh air.

  • HIIT (High-Intensity Interval Training)

    Short bursts of explosive effort followed by recovery periods.

    Increases metabolism, improves VO₂ max, and efficiently builds strength and endurance.

  • Boxing / Kickboxing

    Cardio and coordination through striking combinations.

    Builds power, sharpens reflexes, and offers an emotional outlet through physical intensity.