Cardio Crank- Lower Body Circuit (Summer SWEAT Series)
Published 3/10/2015 • Updated 11/27/2020
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Cardio Crank + Lower Body Circuit
Equipment Needed: Treadmill/Elliptical, medium weight dumbbell
Description: Complete the circuit 2-3 times depending on fitness level.
2 Minute Sprint on Treadmill or Elliptical
20 Alternating Forward Lunges: Begin with feet hip-width distance apart. Step forward with your left leg and lower down into a 90/90 lunge keeping your chest up, shoulders back, and knee stacked directly over your ankle. Stand back up and reset with your feet hip-width distance apart. Alternate sides for 20 TOTAL (10 on each leg). *Advancement: hold light or medium-weight dumbbells
2 Minute Sprint on Treadmill or Elliptical
20 In-and-Out Squats: Begin standing with feet together. Jump feet out so that the are hip-width distance and so that you land in a squat with the weight in your heels and chest lifted. Jump to reset back to center with feet standing together. Repeat. *Modification: Do not jump *Advancement: hold a lightweight dumbbell
2 Minute Sprint on Treadmill or Elliptical
20 Lateral Lunges: Begin with feet hip-width distance apart. Step your right leg out and lower down into a lunge, keeping your left leg straight (like an anchor) and all of the weight in your right heel. Make sure you sit back so that your knee stacks over your ankle and so your chest stays lifted. On the exhale, reset back to standing with your feet being hip-width distance apart. Alternate sides for 20 TOTAL (10 on each leg). *Advancement: Hold light or medium-weight dumbbells
2 Minute Sprint on Treadmill or Elliptical
20 Dumbbell Ab Extensions: Begin laying on your back with a medium-weight dumbbell. Keeping your shoulders lifted off the ground the entire time, extend the dumbbell over head your legs in front of you hovering off the ground. On the exhale, bring your knees into your chest and the dumbbell over your shins. Repeat 20 times.
2 Minute Sprint on Treadmill or Elliptical
20 Alternating Pointers: Begin in table top pose with a neutral spine, your shoulders directly over your wrists and your hips over your knees. On the inhale, extend your right arm long, keeping it shoulder height and your left toes long, keeping it hip-height. On the exhale, reset back to tabletop. Repeat 20 times TOTAL (10 on each side).
Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body.
