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Workup a sweat with a cardio workout

Sports Tutor and Football Academy Coach Stuart Nickson puts us through our paces with cardiovascular workout to get your blood pumping

If you are unfamiliar with our workout series, each workout requires minimal equipment and they are great for any fitness level. You can even adapt the moves to suit you!

Our third weekly workout comes from Sports Tutor and Football Academy Coach Stuart Nickson. Stuart is based at our College's Nicholls Campus and leads on Level 2 and Level 3 Football programmes, whilst coordinating the sports academy provision. He joined The Manchester College in 2013 and has an extensive background in football with 13 years' experience in the professional game, spending most of his career with Premier League clubs in their academy programmes.

Check out this week's Workout of the Week!

Pre-workout checklist

  • Comfortable clothes

  • Trainers or flat shoes

  • A glass or bottle of water

  • A clear space (indoors or outdoors), which is big enough for you to lay down and spread your arms out at each side.

More information about Stuart's routine

The below information supports the demonstrations and explanations Stuart provides in the video.

  • ​High knees

Stand with your feet hip-width apart, drive your right knee towards your chest and quickly place it back on the ground.

As soon as you return to your starting position complete the same movement on your left side, alternating legs for the duration of the exercise period.

  • Star jumps/jumping jacks

To maintain good form and avoid injury you need to stand tall with your back straight and core (stomach muscles) tight to support your lower back.

Jump and spread your legs in one movement, whilst also raising your arms above your head – you're aiming to create star shape with your body. Return to your starting position and repeat.

  • Ski slides

Start in a standing position, with your chest slightly dipped and chin high. From here, jump from one leg to the other (side to side), as if you are skiing.

This exercise is performed best when your core is fully engaged (tensed) because your balance comes from your core. The more you work on this, the better your balance will become.

  • Burpees

Begin in the press up position, bring both feet in to your chest and then jump up as high as you can before returning to the press up position.

  • Mountain climbers

Start in the press up position. Keep your arms shoulder-width apart, bring your left knee up to touch your left elbow (or as far as you can), then alternate and bring the right knee up to your right elbow. 

  • Leg jacks

Start in the press up position with hands under shoulders and body straight from your head to your toes. Engage your core and spread both of your legs in one movement before bringing them back to the starting position. Your legs are almost acting like a pair of scissors.

If this exercise is too difficult, you can swap it for an exercise of your choice. For example, press ups, plank or jogging on the spot.