Cardio Shred and Strength Workout
Published 2/25/2015 • Updated 11/27/2020
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Combine cardio and strength training for the ultimate full body workout that will tone your muscles and burn fat leaving you dripping with sweat!
Equipment Needed: medium-size dumbbells, physio ball
Description: Complete the circuit 3 to 4 times through
Warm-Up: Begin with a light, 1-mile jog on the treadmill (or outside) or 10 minutes easy on the elliptical to get your heart rate up.
3’ Treadmill/Elliptical: :30 Sprint/:30 Jog
20 Alternating 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
10 Narrow Push Ups: Begin in a high-plank pose. On the inhale, lower down into a narrow (chaturanga) push-up, keeping your elbows close to your sides. Lead with your chest and keep your back flat. Press back up. Modification: Drop down to your knees
20 Reverse Lunge to Balance Overhead Press: Begin standing with feet hip-width distance apart holding medium-size dumbbells. Then, step back with your right leg and lower down into a 90/90 lunge keeping your knee over ankle and chest lifted. Bring the weights to your shoulders. Then, step forward, driving your knee into your chest, balancing on your left leg. Perform a shoulder press. Perform 10 on each leg. Modification: Use light or no weights.
10 Push-Ups on Physio Ball: Begin in a high plank pose with your hands on the outside of a physio ball (the wider your hands the easier it will be). Option to begin on knees or toes. On the inhale, lower down into a push-up, keeping your core tight. On the exhale, press back into high plank. Modification: perform normal pushups on your knees or toes with no physio ball.
20 Butterfly Push-Ups: Begin in a wide-arm high plank pose with your fingers pointing outwards and your wrists pointing in. Your hands should be positioned about the width of a yoga mat. Lower down into a push-up, leading with your chest keeping your back and neck flat. Press back up.Modification: drop down to your knees to perform the push-ups
:30 Side Plank Hip Dips: Begin in a forearm side plank with your body in one long line. As you exhale, lift your hips up and then release back to neutral. Repeat. Do each side for :30. Modification: Option to just hold side plank, or drop your back knee and hold a modified side plank.
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.
