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.
I should have called this my Better-Late-Than-Never Super Set Workout.
I’ve been posting workouts on Monday for almost 2 years without missing a single week. Until now. Life and all that I want to do, experience and learn has caught up with me big time. Since January when I started YTT I’ve had as soon as I’m done with training in the back of my mind and I was ok with that. Priorities change. We adapt. Right.
I don’t know what I was thinking. Now, training is over, but life is just as busy if not more so. I’ve been interviewing and basically “auditioning” to find a studio that is a right match for me and I’m a right match for them. And, to add another piece to the puzzle, as a new teacher most studios start you teaching as a sub. What? Definitely didn’t think of that!
Long story short. I’m not sure how to make this all work and I don’t want to give up any of the “all this.”
At this point the only things I know for sure are:
- An opportunity I can’t pass up! I will be teaching yoga (not subbing) at a tennis club 2 days a week starting in Sept. which is also a place I can work with personal training clients and if I’m interested, teach group fitness classes.
- I will be subbing at my studio of choice beginning now.
- I’m “auditioning” this evening for a new studio that is very close to my house.
- I will not miss out on spending time with my family. They’re my priority.
- I have to work my full-time day job.
- I have a consistent morning meditation practice that I’m not giving up.
- I enjoy creating and sharing workouts.
At this point, I’m unsure about:
- How to promote myself as an independent contractor in the fitness industry
- How to fit in blogging with enough time to do it well and grow.
- How to maintain my personal yoga practice and workouts.
- I really want to join Cyclebar that is opening close to my house. Will I have time to go?
- I haven’t run a single race this year and now I want to, but I’m not sure if I can commit the time to train.
Enough about that. Thanks for the chat.
It’s time to workout!
Right click the image above to save to your mobile device or download the workout to print.
- dumbbells 8-12 pounds (depending on your fitness level)
- mat (optional)
- 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 email@example.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.
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
Butt Kicks (1) Stand with your feet pointed straight ahead and placed shoulder-width apart. (2) Contract your glutes, jump up and bring your heel to your butt, being careful not to arch your back. (3) Land softly and repeat with control. Keep your pace as fast as possible. Targets: cardiorespiratory system, glute max, hamstrings
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
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
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
Burpees (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs, shoulders
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.
I would love to chat.
What would you do in my situation? Have you ever had a hard time prioritizing when everything feels like a priority?
To all the fitness professionals, how do you balance your personal fitness with teaching, coaching and/or working with clients?
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m happy to help.
be the best version of YOU