Strength and Cardio Circuit

Strength and cardio circuits combine the best of both worlds into one training session for a leaner body. It will get your heart rate up while strengthening your upper body, lower body, and core. This workout is perfect for the gym rat or the outdoor runner.

The workout: Begin with a 5 – 10 minute warm. Perform each circuit 4 times. You can modify according to your fitness level. Remember to sip water throughout the workout and spend 5 -10 minutes to cool down and stretch at the end.

Low Intensity 

  • Walk (3.0-3.5 mph)
  • Elliptical trainer (level 4-8)
  • Cycle (level 2-4)

Moderate Intensity

  • Walk (3.5-4.0 mph; 3-6 percent incline)
  • Jog (4.5-6.0 mph)
  • Climb up and down stairs at a moderate pace

High Intensity

  • Run/Sprint (6.5-10.0 mph; 1-3 percent incline)
  • Elliptical (level 8-15)
  • Jump rope (100-120 revolutions per minute)
Circuit 1: 4 Sets
Cardio Blast: Moderate – High Intensity for 1 minute

Lunge: 20 Each Leg.

Stand tall with feet hip width apart. Step the right leg back into a lunge position and return the leg to center. Alternating legs. For more intensity add a jump. The jump lunge helps increase explosive power in the lower body to improve stability and balance throughout the body.

Circuit 2: 4 Sets
Cardio Blast: Moderate – High Intensity for 1 minute

Push up: 20 – 30 reps

Start in a plank position. Keeping your back straight, lower your body to the floor until your chest almost touches the ground and raise your body up by pressing down on their hands.

Circuit 3: 4 Sets
Cardio Blast: Moderate – High Intensity for 1 minute

Squat: 30 – 40 reps

Stand tall with feet hip width apart. Lower the hips into a squat position, bringing the thighs as close to parallel with the floor as possible. Return to standing position and repeat. To increase intensity add a jump.

Circuit 3: 4 Sets
Cardio Blast: Moderate – High Intensity for 1 minute
Crunches: 25 reps

Lie face up on the floor with knees bent and lower back pressed to floorSit up for a two-count, pause and squeeze for another two seconds and then lower your shoulders back down for two seconds. Increase intensity by doing a knee-to-elbow crunch alternating sides.



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