Cardio is an important part of your weekly routine. We like to incorporate cardio bursts into our workouts to improve your endurance, strengthen your heart and lungs, and burn extra calories. We know cardio is not for everyone so we like to keep it fun, quick and intense throughout our classes. Our 45-minute MOD Burn hybrid barre class has 8 cardio bursts that target all parts of the body. It’s an efficient workout that will make you sweat and increase your heart rate.

featured image from free people

Speed Skaters

  1. Start with your feet in a wide V stance and arms extended straight.
  2. Hinge forward from waist and begin to side lunge. Add your upper body by twisting from your waist and reaching your opposite arm down to your opposite foot.
  3. For extra cardio and intensity step your opposite foot behind your front and go as fast as you can.
  4. Repeat for 90 seconds.

Plank to Squat

  1. Start in a straight arm plank position with your hands in line with your shoulders and legs extended straight behind you.
  2. Jump your feet forward into a wide low squat position with your feet landing outside your hands. At the same time lift your hands into a prayer position and hold the squat. Keep your hips low for extra challenge and back flat for proper alignment.
  3. Place your hands back on floor and jump your feet back into a plank position.
    Repeat for 60 seconds.

Side Plank with Rockstar Kick

  1. Start in a straight arm plank position with your hands in line with your shoulders and legs extended straight behind you.
  2. Engage your abdominals to stabilize your body and rotate into a side plank position with your right arm reaching towards the sky and left hand still on the floor.
  3. Extend your bottom left leg straight in front of your hips.
  4. Rotate back into a straight arm plank and repeat on the other side.
  5. Hold for 30 seconds on each side.

tutorial by Marnie Duncan of MOD Fitness

demo by Jen Welch of Mod Fitness

photography by Dagny Piasecki

location SHDW Studios

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Comments (2)
  1. 1
    Eva August 29, 2018 at 3:05 pm

    Thanks for these! I hate the star, but side plank is my jam. I sometimes get too complacent with my cardio, and I know it’s better to push hard for a shorter time than to be casual for longer. So it’s good to incorporate some more bursts to get the heart-rate up!

    Eva |

  2. 2
    Michelle & Watson September 4, 2018 at 6:24 pm

    That last move is a total killer!! I guess I shouldn’t be so afraid of it though :). Jump squats & burpees always kick my heart rate up but they are so painful too!

    Woof Xo,
    Michelle & Watson



Marnie Duncan