1. A Quicker Picker Upper
If you want an exercise that starts your day and increases your heart rate, try the squat thrust. The squat thrust is one of the exercises used in military training and an excellent calisthenic for the cardiovascular system. This is one of the basics in all cardiovascular workouts. The exercise tests your endurance and muscle strength.
2. Assume the Position
Squat down on your heels and put your hands in front of you, palms on the floor, shoulders width apart. Keep your head up and your chest tall as you push back with you legs. Kick them back rapidly, and this should put you into a push up position. Do a little bounce and bring the feet right back to the original position by your hands. Do as many repetitions as you can without over-taxing your body.
3. One Great Cardio
The squat thrust is a great exercise for the cardiovascular system and also extremely good for the glutes, hamstrings and arms. The movement tends to work the muscles in the butt, the hamstrings and quads in the legs and even the triceps in the arms. Because this exercise is taxing to the cardiovascular system, however, begin slowly if you haven't exercised in a while. Start with lower numbers of repetitions, and add more reps as you feel you are able.
4. Make It Tougher
You can adjust the exercise to your level of fitness. If you want a more challenging type of exercise, try adjusting the squat thrust to make it more difficult for you. You can stand at the end of the exercise and then drop back to squat position and begin again. Another way to make it tougher is to do a push up when your feet are behind you, then bring them back to squat position.
5. Work Your Butt Off
Get into squat position, and put one leg back as though you were a runner ready to leap out of the gate. Bring that foot forward as you push the other foot back. Bounce it back in place and push both feet back in the normal push up stance. Repeat again, first using the right foot back, then the left, then both. You can do extra, single leg-movement reps between push-up position and squat position to work the glutes even more.
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