Have I got a killer workout for you! This one targets every muscle, and gets your heart rate sky rocketing all at the same time. We are literally super-setting a strength circuit with a cardio blasting one.. Definitely best bang for your workout time. Give it a go. As usual, all you need are a couple of weights, a timer, and your kick ass energy…
EQUIPMENT:
- Mat
- Pair of dumbbells (5-10lbs. Nothing too heavy, lots of shoulder work here)
- Timer. Use a regular stopwatch or I use the Gymboss timer for all my workouts.
INSTRUCTIONS:
(Don’t forget to WARM-UP before**)
Your challenge is to complete 4 SETS of the below…
First, complete these strength training exercises in order back to back:
- Renegade Rows – X10
- Squats with DB front extension hold – X15 (*see pic below)
- DB lateral shoulder raises – X20
- Bench dips – X25
- Plie Squat Pulses – X30
Directly followed by 2 minutes of cardio work, broken down into these 4 exercises :
- Mountain climbers – 30sec
- Star jumps – 30 sec
- Forearm plank jacks – 30sec
- Skate jumps – 30 sec
Completing all of the above once is 1 SET of the circuit. Now the challenge is 4 SETS. It took my students about 30min to complete with very minimal break between. So allow yourself 30-40 minutes. But of course, If you have less time to workout, just do fewer. Even 2 or 3 sets will be quite the killer workout!
I personally find if you keep moving and allow for very little rest it actually goes by quicker (obviously..) But really, by repeating the routine continuously you will find yourself getting into a rhythm where your body starts to move mechanically on its own, helping keep your mind off the work itself. ALSO, doing it with a buddy or in a group definitely pushes you to keep going as you work off each others energy and encouragement along the way!
So get going… and Good luck! I’d love to hear how it went for you. Feel free to contact me with comments or any questions regarding this workout or any other posts here 🙂
**Make sure you get a good warm-up before you start. If you have little space and time, try these to warm you up-
20 sec each exercise: jogging on the spot, jumping jacks, body squats. Repeat that again 1 or 2 more times..
* Squat + DB front extension hold – keep DB out and up there through entire exercise.. you’ll really feel it through your core.
