Here is the first of many awesome workouts I will be creating and sharing with you. This is a full-body strength and cardio workout that will challenge you. I would recommend this workout for intermediate to advanced people who are active on a regular basis.
This workout has a five minute warm up, three strength circuits that you will do twice, three cardio circuits that you will do once and a five minute cooldown. If you are feeling super determined and want to complete the cardio circuits twice go for it! :)
This workout took me about 40 minutes to complete. I used a pair of 15 pound dumbbells for this workout and it was very challenging for me. Pick a weight that is going to challenge you! And remember ladies lifting heavy weights is not going to make you bulk up. ;)
Warm Up - Do Each Move For 30 Seconds
-Twisting Toe Touch
-Lunge and Twist
-Butt Kicks
-Low Squat with Knee Tuck
-Arm Circles
-Jumping Jacks
-Spinal Flex
-High Knees
Circuit 1 - Do Twice
-Goblet Squat - 20 Reps
-Deadlift with Back Row - 15 Reps
-Bridge with Chest Press - 20 Reps
Cardio 1 - Do For 60 Seconds
-Side Lunge Jumps
Circuit 2 - Do Twice
-Shoulder Press with Side Crunch - 20 Reps Alt. Sides
-Overhead Reach with Leg Lower - 15 Reps
-Seated Russian Twist - 15 Full Rotations
Cardio 2 - Do For 60 Seconds
-Sprint
Circuit 3 - Do Twice
-Reverse Lunge with Bicep Curl - 20 Reps Alt. Sides
-Lawn Mower - 20 Reps Alt. Sides
-Leg Balance into Warrior 3 - 15 Reps Alt. Sides
Cardio 3 - Do For 60 Seconds
-Tuck Jumps
Cool Down - Do Each For 30 Seconds
-Ab Stretch
-Hip Flexor Stretch
-Standing Forward Bend
-Quad Stretch
-Shoulder Stretch
-Biceps Stretch
-Cat Cow
-Child's Pose
I hope that you enjoy this workout as much as me! Give it a try and let me know what you thought and any recommendations you may have for future workouts. :)
Enjoy!
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