Super Sets Cardio and Strength Workout

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

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