Former Royal Ballet dancer Cindy Jourdain, now a personal trainer and movement coach, is renowned for training some of Bollywood’s most illustrious names. Last month, she launched an exciting new ‘She Rox Cardio’ workout programme with Bollywood star Jacqueline Fernandez, which is now available exclusively on fitness and wellness community app TRUCONNECT by TV.FIT.

Since taking the leap of faith into the fitness industry, Cindy has never looked back and among other things, accessibility, form and technique reinforcement, and making the basics fun again, are all things she stands by. From upper body workouts to core workouts and a classic killer workout that will help hone, tone and strengthen your way to a healthier you, the She Rox Cardio programme is a collection of 20-minute HIIT style workouts that will challenge you to repeat sequences while working against the clock.

‘She Rox Cardio is for absolutely everyone – it can be performed anywhere, at any time, and is accessible to those at all levels of fitness,’ explains Jourdain. ‘It was born out of an idea to do a routine for Jacqueline that she could do without me being there. Like myself, Jacqueline loves movement as well as time on the mat, and the programme is designed to help you not only get stronger, but also more agile.’

The streamlined 20-minute format is designed with those leading busy lifestyles in mind, and the workouts can be made as challenging as you like, so you can progress and grow. Here, Cindy has shared a workout from the series – a six-move pyramid, that can be completed at your own pace with the idea to transition through each of the moves in sequence, and then repeat the sequence as many times as possible in 20 minutes. Aim to rest for one-minute in-between rounds but do have a break for longer if you need to

 

Push-ups

How many: 5 repetitions at the start of each pyramid

Helps: Core muscles, upper body strength and lower back

  • Start by facing the floor on all fours, holding yourself up using your hands and toes at shoulder-width apart.
  • Keeping your legs and back straight, lower your body to the floor, bending your arms until your elbows are at a 90° angle.
  • Once lowered for a few seconds, push your arms back towards your starting position.

Technique Tips

  • Try and keep your body as straight as possible throughout the exercise.
  • You can count each push up every time your nose hits the floor.

Low plank to high plank

How many: 6 repetitions in the second stage of the pyramid

Helps: Abdominals, Core muscles

  • The low plank position is similar to the press-up position, except your forearms should be either side of your body with your feet hip-width apart.
  • Once in this position, hold for a few seconds, then raise your body into an upward trajectory, supporting yourself using your shoulders.
  • Lower your body back to the starting position to complete one repetition of the low to high plank.

Technique Tips

  • The more advanced you get, the longer you should try and maintain the lower position.
  • Again, make sure your body and back are straight.

Burpees

How many: 7 repetitions in the third stage of the pyramid
Helps: The whole body

  • Start by standing up and then, in one movement, send your hips back, sprawl your legs behind you and crouch down into a press-up position.
  • To do this, imagine that the ceiling is caving in on you and you just need to drop to the ground as quick as possible.
  • Instead of holding the press up position, make sure your ankles, knees, hips, chest and shoulders touch the ground.
  • From that position, push yourself back up by exploding from the hips first and creating a pyramid.
  • Then return to your standing position and finish the rep with a small jump and a clap.

Technique Tips

  • Once you have done your star jump and are returning to the press-up position, try and relax for a few seconds.
  • This exercise can be very tiring so remember to breathe!

Bodyweight Squats

How many: 8 repetitions in the fourth stage of the pyramid.

Helps: Glutes and quadriceps.

  • Start by standing up normally with your feet shoulder-width apart.
  • Put your arms out in front of you and, with your back straight, begin to lower your body.
  • Aim to get your knees to 90° before returning to the starting position.

Technique Tips

  • If you want to improve and become more advanced, try and maintain the lower squat position for a second more each time.
  • Concentrate on your balance as your posture is key to perfect the squat.

 Split Jumps

How many: 9 repetitions in the fifth stage of the pyramid

Helps: Lower body, quads, hamstrings

  • Stand with one foot in front of the other as if you were in a traditional walking stance.
  • Keeping your back straight, lower your body and jump up into the air, springing off your front leg and driving the back leg and hips through.
  • Whilst in the air, swap your feet so you land in the reverse position as your starting point.

Technique Tips  

  • Co-ordinate your arms with your legs.
  • Keep your back straight as you begin to lower your body.
  • Aim to get your knees to 90° before returning to the starting position.

Sit Throughs

How many: 10 repetitions in the sixth stage of the pyramid

Core and Triceps

  • Start on all fours but slightly lift your knees off the ground a few inches.
  • With your right hand and left foot planted to the floor, lift your right leg and pivot to your left side, rotating your body in the same direction until your right foot is under your left arm.
  • In a continual motion, return to your starting position and repeat the movement on the opposite side.

Technique Tips  

  • Co-ordinate your right arm with your left leg and your left arm with your right leg.
  • Try and keep your back straight while you do it.
  • Go slowly at first, it may take a while for your mind to adjust to this exercise.

Cindy Jourdain and Jacqueline Fernandez’ She Rox Cardio workout programme is available exclusively on community wellness and fitness app, TRUCONNECT by TV.FIT. To find out more, visit truconnect.fit or @fitness on Instagram.