The benefits of strength training and cardio in one heart pumping, calorie burning, muscle building workout. Alternate strength and cardio to keep your heart rate high as you sculpt your arms, abs and legs.
How was everyone’s weekend?
Our weekend was busy. My husband ran an ultra and PR’d by 23 minutes and my daughter was inducted into the National Honor Society. Good stuff.
I was at YTT Friday night, all day Saturday and all day Sunday. Only one more training weekend next month and then a yoga retreat in July! For practice I’ve been teaching at work, at the studio where I’m completing the training and at home with my family as the victims, I mean students. Add my personal practice. That’s a whole lot of yoga love.
I’ve been able to [mostly] stay on top of including strength training and cardio in my week. It’s exhausting, but you gotta do what you gotta do, right? The only way that has been possible is with quick, intense and effective workouts like this one.
Right click the image above to save to your mobile device or download the workout to print.
Equipment needed:
- dumbbells 8-12 pounds (depending on your fitness level)
- timer
- mat (optional)
Remember:
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.
Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Exercise Index
Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: core, chest, shoulders, triceps, obliques
Walking Lunge (1) Hold a medicine ball (or dumbbell) at chest level elbows bent. (2) Step forward with your left leg and lower into a lunge, so your left thigh is parallel to the ground. (3) Twist from your waist as far as you can to the right. (4) Step forward and up bringing the ball back to the center in front of your chest. Repeat with your right leg and twist left for one rep. Targets: abs, quads, glutes, hamstrings
High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves
Running Man (1) Stand in a staggered stance with your right foot in front. (2) Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. (3) Continue to quickly switch your legs back and forth as you swing your arms. Repeat as many times as you can in the time prescribed. Targets: cardiorespiratory system, total body warm up
Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat. Targets: upper back, core
Squat with Shoulder Press (1) Hold a pair of dumbbells next to your shoulders palms facing each other. (2) Stand tall with feet shoulder width apart. (3) Lower your body until the tops of your thighs are parallel to the floor. Keep your torso as upright as possible throughout the movement. (4) Push your body back to a standing position as your press the dumbbells straight over your shoulders until your arms are completely straight. (5) Hold for 1 second, then lower your dumbbells as you squat back down. Repeat for the prescribed number of reps. Targets: glutes, quadriceps, hamstrings, shoulders
Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves
Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
Reverse Lunge (1) Stand with your shoulders squarely over your hips. (2) Allow your arms to extend down fully to the sides of your body or place you hands on your hips. Optional: hold a dumbbell in each hand. (3) Keeping your body straight, step back about 3 feet with your left leg and lower your hips until your right knee is bent to 90 degrees and your left knee is just above the floor. (4) Return to start position. (5) Repeat, this time stepping back with your right leg. That’s one rep. Targets: quadriceps, calves
Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Targets: rectus abdominis, lower back, chest, shoulders
For your convenience, download to print the exercise index.
Don’t forget to warm up and cool down to safely and get the most out of this workout. Use this Warm-Up before and Cool Down after the workout.
I would love to chat:
Did you have a busy weekend? How do you balance a variety of different types of workouts in your week?
be the best version of YOU
I am happy to see the reminder to not forgo warm up or cool down because too often we ignore those two very important things
I can’t wait to try out this workout! I’m definitely going to pin it so that I can come back to it later!
I’m trying to get back into doing some strength training, so this is a good mix of both for me. Pinned.
Yay, thanks for the information and thank you for the printout. We are planning a yard sale, and hopefully, we can start remodeling the garage, and I would love to hand this up.
I like that this workout plan is pretty easy to follow! I think I could definitely follow and do it. I love the printable feature as well.
This is such a motivating work out! I’m saving this for post-pregnancy so I can get back into shape!
great workout, left me out of breath and sweaty!
These cardio workouts are so good for the heart. I think many people fail to see the importance of keeping your heart healthy as one gets older.
These are great reminders that I really need to exercise more. My Daughter is a Personal Trainer and always working on me at the gym. Thanks for the reminder
Great accomplishments achieved by your family, especially that personal record…wow. I really need to get some cardio in my life.
Always inspiring new work outs Jill!! I’m tired just reading them haha need to step up my exercise game!
What an awesome workout! I’m currently at a hotel with a tiny gym, but I think I could do this workout there! Thank you!
Definitely downloading that list! I have trouble working both strength and cardio into my routine. I run but by the time I’m done with that I don’t have much time left for working out. Working two jobs really takes up a bunch of your time!
Congrats to your husband and your daughter- so awesome! Love this workout, already pinned for later!
Love this workout! I have been doing so many different types of workouts lately and it’s kept my sore all through the week, haha! It’s definitely important to have the right balance and enough rest!
This sounds like a great workout, minus the renegade row. I am not a fan of that move! HA!
I have got to get on this !!! It’s awful I’ve bee. Saying I’m trying to gain weight for the summer 🙁
Oh man, I think you are trying to kill me with these sets. 😉 I love your workouts they are all sorts of awesome!
Kudos to your hubby PR in his ultra. That is awesome. I love quick workouts so when you combine strength and cardiovascular all in one that’s even better.
I need to get back in the gym! This sounds like a very effective workout! xx Rebeka
The most working out I do right now is chasing after two toddlers… but that def is not enough! I so badly want to lose weight and get into shape! I will def keep this guideline in mind when I start..
Weekends are very hectic here. By the time Sunday comes I need another weekend.
Another great plan from you! Thank you! You really motivate and inspire me a lot!
You have such great workouts Jill!
Inspired by all of your wonderful workouts, I finally took it upon myself to get outside and try jogging a bit. It isn’t easy! But, it is fun – especially with my kids!
Congratulations on your daughter’s induction to the National Honors Society! That’s a pretty big achievement for a school girl!
Great workout. Great news about your husband and daughter. Congrats!!!! xo Lauren
This sounds like my kind of exercise routine. I recently did a 30-day fat burn and the exercises were intense, but not in a good way. They fitness instructors never did anything for warm up or cool down, and really didn’t emphasize proper form, which is more important than how many reps your do or how fast. Can’t to try this out.
I am always so stressed for time that workouts that are super efficient like this one are perfect for me. Thanks so much for sharing.
I find the plank one of the hardest exercises to do, not because of how it is carried out but because of its impact on my body. How do I introduce it into my exercise routine without breaking my bad back or damaging myself?
Great info. I think its too advance for me because I am just starting out. I do cycling for now its been a great motivator to get in shape.
I am so super weak. I need to start doing this. I also seem to always be posting this. Ugh. Rachel, GET UP AND WORK OUT!!
Weekends get pretty crazy! It’s almost like you need a day off to recover.
I’ve been reading your blog for awhile. I have decided to use our bell weights each day. I don’t know what I am going to do with them, but I figure it is a small step in the right direction.
Wow, sounds like your family was all over the place! My weekend was consumed by my half marathon, and watching my favorite soccer team win their last game of the season (lots of drinking followed that!). Thanks for the workout, too!
This workout looks awesome. I’ve decided on, I think, 3 days of strength training and 2 days of yoga for my new workout schedule. I’m hoping I can stick to it!
love this workout jill! will be trying it before yoga tomorrow morning. (i’ve been trying to find a good quick weigh circuit so perfect timing!)
also, congrats to your husband AND daughter! that’s a very exciting weekend 😀
This is very similar to how my trainer and I work out. Love to mix in the cardio into my strength training days. Congrats to your husband and your daughter!
Awesome job to your husband and daughter! You’re so close to the end of YTT! This looks like a great workout. I just love workouts that conquer both cardio and strength. They’re SO effective and make me feel like I can conquer the world after, ha! Plus they fly by 😉 We went to visit my friend this weekend and it was a great time!
What a weekend indeed! Congrats to your family! That is so exciting! I think any time you mix up workout times, you are going to be winning–keep the body guessing, keep the heart rate up!
I keep saying this, but I really do need to motivate myself to do more planks. I always seem to forget to add them into my day’s routine. Hmmm, wonder how they slip my mind! haha…
Karen | GlamKaren.com