Mickela Challenged ME – Crazy Cardio Workout!

by Marianne  - May 29, 2011

Hi everyone,

Today I am revisiting the wish-list of workouts designed to challenge me and everyone else here! Mickela’s insane cardio workout was right at the top of the list for me as I fancied something to get the heart and lungs goin.

Seeing as Mickela guessed I might add a little somethin to the workout, I thought there was no way I could disappoint, so EVIL JUMPS sneaked their way into the exercise list 😉

This workout focuses all the effort on the lower body and the Cardiovascular system and is great for overall fitness, conditioning and, fat loss.  Additionally this would be a great way to finish an upper body strength session or an “in between” training day. I think Mickela dedicated a day a week to her Crazy Cardio.

Workout Breakdown

First, set your Gymboss Interval Timer for 27 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of the following 9 exercises. My reps per exercise are in brackets:

  1. Jump Rope (High Knees) (110, 117, 121)
  2. Prisoner Squats (28, 25, 24)
  3. Jump Rope (Feet Together) (84, 80, 85)
  4. High Deficit Reverse Lunge (right) (31, 25, 23)
  5. High Deficit Reverse Lunge (left) (29,, 26, 22)
  6. Jump Rope (High Knees) (98, 95, 101)
  7. Single-Leg Hip Thrust (right) (14, 15, 12)
  8. Single-Leg Hip Thrust (left) (15, 13, 11)
  9. Evil Jumps (15, 13, 13)

Now, I did change a few little things about the workout, but it was only to fit in with my own preferences and had nothing to do with Mickela’s design.  Either way would be fine 🙂

I hope you all enjoy this workout and have a great weekend 😀




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  1. Pingback: DAY 37/90 – CARDIO: Crazy Cardio by MyomyTV
  2. Hi:)

    I did this workout this morning & had so much fun with it. I had previously done it the way Mickela origianly posted but decided to try it again the other way.

    Round 1 8×20/40
    Round 2&3 16×15/45 (I found the 20 sec to be too long of a rest so I changed to 15sec rest)

    Jump Rope (High Knees) (150,156,145)
    Prisoner Squats (25, 25, 24)
    Jump Rope (Feet Together) (144,140,143)
    High Deficit Reverse Lunge (right) (20,21,20)
    High Deficit Reverse Lunge (left) (20,19,20)
    Jump Rope (alt feet) (110,108,111)
    Dbl hip thrust (15,15,13)
    Evil Jumps (11, 9.5, 8.5) A Killer every time!! lol

    Thanks for a great workout girls!

  3. Since I submitted a workout, I’m feeling a bit compelled to try everyone else’s routine. Plus, we’re coming off the Memorial Day holiday here in the States, which was full of barbecues and beer. So the extra cardio is warranted! I had to modify slightly based on available equipment. We are having an early heat wave here in DC, so it was already a humid 85 (29 celsius for those across the pond) when I did this before work. I was drenched in sweat wishing for Irish weather after the first round. Here are the numbers … not too bad for a guy 🙂

    Jump Rope (High Knees) (112, 110, 99)
    Prisoner Squats (21, 21, 19)
    Jump Rope (Feet Together) (99, 98, 101)
    High Deficit Reverse Lunge (right) (15, 14, 13)
    High Deficit Reverse Lunge (left) (13,14,13)
    Jump Rope (High Knees) (122, 92, 86)
    Bulgarian Squat (right) (12, 13, 11)
    Bulgarian Squat (left) (12, 11, 11)
    Side to Side Step Ups (45, 46, 36)


    1. Hey Tom, Stay about, because I am just uploading YOUR workout 😀 I did it today and loved it 😀

      I was feelin a little guilty after a rather “greedy” weekend with lots of food and wine – so ready to try and burn it all off – after tonight of course haha (going to a friends for coffee and snacks – eek).

      I’m so chuffed with all these great workouts !

    2. great job Tom!. I am going to try your workout this evening. the weather here finally cooled down so I think I can go outside and get sweaty.

      I am having such a great time with all these challenges.

  4. You are awesome on the picture and the workout is nice as well. 🙂 Have you heard about Warriror Diet. I’ve been doing it for 6 months already beside kettlebell. It makes six packs abs. Amazing. 🙂 One week ago I started the Convict Conditioning and it’s really really cool. I suggest to you to try it out. Maybe later, you can start to make videos about it. Anyway, the site is one of the bests.

    Daniel from Hungary

    1. Thanks Daniel. I have heard of the Warrior Diet, but I prefer to just go with how I feel, rather than box myself into one diet or another. Mostly I just have 2 meals a day. Getting leanner is not a goal of mine, so I am happy with what I do 🙂

      Will definitely look into this Convict Conditioning you have mentioned, thanks 😀

      Thanks for commenting!

      1. I knew you would add a little evilness in here. I will try your version you make it look so easy.
        By the way it is funny that you say getting lean is not your goal but you are looking leaner.
        happy Monday!!

        1. Thanks Mickela. Funny, someone else said that too?? Though I may change your mind about that today when you see me LOL – weekend food attack! haha.

          You can try this with the evil jumps, but I think your original might be more challenging as there was more skipping. My calves were in bits the day after this workout btw – not used to the jump rope!

          Happy Tuesday Mickela 😉

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