Workout Focus: Full Body, Endurance
You Need: a timer or stopwatch, step/bench/chair. OPTIONAL: dumbbells, skipping rope.
Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction OR the Super Quick Warm-Up Routine.
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“Cardio Circuit Situation” Workout:
Choose your cardio interval: skipping rope, jumping jacks, jogging, fast walk, bike, or stairs.
Strength circuit items are listed where applicable as: [weighted option | weight-free option]
- 2 minutes Cardio of choice
- 20 Squat Thrusts | 20 Squat jumps (no-impact version: Squats with or without weight)
- 10 Push-ups
- 20 Standing vertical dumbbell rows | 10 Bench Dips
–> Repeat circuit for three rounds total
- 2 minutes Cardio of choice
- 20 Ab-leg lifts
- 16 Step-ups each leg with dumbbells | without weight
- 10 Step-back lunges with dumbells or barbell | without weight (=10 each leg)
–> Repeat circuit for three rounds total
Stability Training: 30s plank each: front, each side
Finish: Cool down with “How to Stretch Everything in 8 Minutes”
Printable: 2016-10-23-cardiocircuitsituation
Explanations and Modifications
Optional weight suggestions: Squat Thrusts: 2x 10-15# dumbbells; Standing rows: same, or barbell; Step-Ups: 2x 15-25# dumbbells; Lunges: 2x 15-25# dumbbells or equivalent barbell on shoulders.
To make this easier: Choose low/no-impact cardio and weight-free options; reduce reps and/or do fewer circuits.
To make this harder: Choose weighted options; try skipping with double-unders; increase cardio time to 3 minutes; add circuits.