mix it up total body challenge

www.cardiocoffeeandkale.com

This is a killer full body challenge that will transform your body!  There are 4 circuits in this workout and they are grouped by strength circuits and conditioning circuits.  The strength circuits address your full body and will stimulate muscle growth.  The conditioning circuits address your cardiovascular growth and will help you burn fat.  Mix it up with this winning combination! 

*be sure to click on the exercise to see a video demo if you need it

Directions:

  • The strength  circuits are using reps.
  • The conditioning circuits are using timer/time.
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Equipment:

  • dumbbells and/or bands

Warm up:  30 seconds each exercise

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges 

Workout:

Strength Circuit

One Legged Deadlift, 8-10 each leg

One Arm Close Row, 8-10 each arm

Bulgarian Split Squat, 8-10 each leg

Windmill pushup, 12-15 reps

rest 60 seconds

repeat for total of 2 rounds

 

Conditioning Circuit: 30 seconds of exercise/15 seconds of rest

Skiers

Lateral hops

Jump rope

Jumping jack tap downs

rest 60 seconds

repeat for a total of 2 rounds

 

Strength Circuit

Good mornings, 8-10 reps

Alternating hammer curls, 8-10 reps each arm

Side lunges, 8-10 each leg

Lying tricep extensions, 8-10 reps

rest 60 seconds

repeat for a total of 2 rounds

 

Conditioning Circuit: 30 seconds of exercise/15 seconds of rest

Skiers

Lateral hops

Jump rope

Jumping jack tap downs

rest for 60 seconds

repeat for a total of 2 round

 

*resistance to workouts stimulate more muscle growth

*add explosive cardio moves to increase fat burning

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mix it up total body.png www.cardiocoffeeandkale.com

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