Welcome to your 30 minute full body strength and cardio workout! This workout is going to help you get stronger by using compound exercises for your upper and lower body muscles and we will also boost our metabolism with cardio intervals throughout the workout. This workout is perfect for all fitness levels and you only need a couple sets of dumbbells.
Grab your January BREAKTHROUGH Program Calendar here: https://shop.royalchange.fit/products/breakthrough-january-2024-workout-stretch-calendar In today’s workout we will work for 30 seconds and rest for 15 seconds in a circuit of 3 exercises. We will complete each circuit 3 times total before moving on. Each circuit will target your upper and lower body muscles and also aim to get your heart rate up! The training variables we are aiming for this month are strength and improving your conditioning so make sure you’re grabbing weights in the 75%-85% of your max weights range and push yourself to increase the intensity when you are performing a cardio exercise. The cardio exercises can be done on the ground for a low impact modification if you need that but try to push yourself however you perform these exercises. You’ll get the most out of the workout by pushing yourself to your highest intensity in our working periods and breathing in your rests to be able to execute the next set Grab your water and be ready to get your heart rate up as we tone up with this bodyweight cardio workout!
The Exercises: 1. Squat tap and press 2. Lateral hops 3. Deadlift and Forward Lunge 4. High Knees 5. Curtsy Lunge to Lateral Raise 6. Lateral Agility Touch Down 7. Reverse Lunge and Single Arm Press 8. Lateral Slide Tap Downs 9. Renegade Row 10. Sit Ups 11. Plank Crunch 12. Burpees
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