Strength and Weighted Cardio Interval

I teach at a local University and this workout is fun and challenging. You can decrease the intensity with some low impact moves. Hope you like it as much as my class does.

• 1. Wood chop-holding lighter hand weights, lunge right with weights reaching toward right foot. Step back to center with an overhead press. Repeat left. 30 reps total.
• 2. Mountain climber--in a military pushup position, draw knees in toward chest. Begin slow for 30 seconds. Speed up for 30 seconds.
• 3. Squat--holding weights, squat right, step back to center with a lateral raise. Repeat left. 30 reps total.
• 4. Jumping jack--holding weights, jack with an overhead press for 1 minute.
• 5. Ankle grabs--step legs wide, wrap arms around legs and grab your ankles. Drop your hips as low as you can then raise them high, without releasing your ankles. 20 Singles followed by 20 pulses.
• 6. Plyometric squat reach--standing with right shoulder facing front, squat down and reach right hand in front of your right foot. Stand up and jump 180 degrees, so that left shoulder is facing front. Squat down, touch floor. Repeat for 1 minute. (Low impact--no jump)
• 7. Single leg dead lift--face front with hand weight in right hand. Lift right leg behind you as you reach weight toward left foot. 20 reps, repeat left. (Cue back flat, abs engages, base leg straight).
• 8. Weighted double jack--holding hand weights, double jack with a lateral raise. 1 minute.
• 9. Pike walk--hands and feet on floor, walk hands 4, walk feet 4, keeping legs straight--no bend in the knees. 10 sets.
• 10. Squat thrust--everyone knows how to do squat thrusts. To add intensity, add a jump as you come back to your standing position. 20 reps.
• 11. Reverse lunge with front kick--holding weights, right leg lunges back slowly, stand and kick front. 20 reps. Repeat left.
• 12. Lateral jump--using your bench (no risers), right lead, lateral jump up and down for 30 seconds. Repeat left. Alternate moves are: Step tap, 2 level jog, pony.
• 13. Plank--center plank hold 10 count, right oblique plank hold 10 count, center plank 10 count, left oblique plank hold 10 count. Repeat 5 times.
• 14. Speed skate--leap side to side. Begin at tempo then half-tempo with a hold. 30 tempo, 10 half-tempo.
• 15. Asymmetrical lunge--weights in hand, step over your bench, placing your left foot on bench. Stand tall, lunge down. 20 singles, 20 pulses. Repeat left. Cue form: front knee directly in line with ankle.
• 16. Leap frog--feet hip width apart, hop forward 4, hop backwards 4.
• Increase intensity by increasing the length of the jump. 10 sets.
• 17. Around the world--with weights in hand, place head and shoulders on ball, hips and legs parallel to floor. Both arms extend overhead, arms sweep around coming together over hips, then back up the center of the body. 16 reps then reverse direction.
• 18. Jump squat--touch the floor, jumping up as high as you can. 20 reps.
• 19. Hyperextension--hips on ball, lifting torso, contracting low back and gluts. Various hand positions are: hands on ball in front, on side, and back by your hips; or arms extended out or behind ears. 30 reps, changing hand positions every 10 reps.
• 20. Inch worm--place your shins on ball. Bend your knees, roll the ball toward your chest, then extend back out. To increase intensity, try this with one leg only. 20 reps.

Let me know what you think.

Diane

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