We are incorporating strength training in between cardio today. This will effectively boost your fat burning process and get the best out of the exercises!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction.

No rest between the cardio and weight training within a cycle.
Rest 60 – 90 seconds between cycles.
Beginner:  10 reps x 1 round
Intermediate: 20 reps x 1 round
Advanced: 30 reps x 1 round

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    PUSH-UPS

Beginner: Push-up on knees

1. Begin in plank position on your knees with hands slightly wider than shoulder width.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Advanced: Standard push-ups 

1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SQUATS

Beginner: Bench or chair squats

1. Start from a standing position in front of a bench or chair. Face away from the bench or chair.
2. Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until you touch the bench. Extend your arms forward to stay balanced if needed.
3. Pause briefly and slowly bring your body back to the starting position.
4. Repeat.

Intermediate: Air Squat

• Start from a standing position with feet apart about shoulder width.
• Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until the angle between your upper and lower leg is about 90 degrees. Extend your arms forward to stay balanced if needed.
• Pause briefly and slowly bring your body back to the starting position.
• Repeat.

Alternative: Add dumbbell or other weights for additional challenge.

Advanced: Jump Squat

1. Start from a standing position with feet apart about shoulder width.
2. Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until the angle between your upper and lower leg is about 90 degrees. Extend your arms forward to stay balanced if needed.
3. Jump up explosively. Then bring your body back to the starting position.
4. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SIT-UPS or CRUNCHES

Option 1: Sit-ups

1. Lie down on a yoga mat with your feet either secured under a heavy furniture or clapped together.
2. Place your hands behind your head or fully extend them with your upper arm touching your ears. Lock the hands together.
3. Elevate your upper body until it is brought to a fully sitting position. You should feel the contraction at your abs.
4. Pause briefly and lower your upper body back to the starting position.
5. Repeat.

Option 2: Crunches

1. Lie flat on your back on a yoga mat. Place your hands on either side of your head, or extend them straight.
2. Push your lower back into the floor and roll your shoulders off the floor. Contract your abs throughout the entire motion. Your shoulders only need to be about 3-4 inches above the floor. Don’t cheat by using momentum.
3. Stay on the top of the movement and pause for a second. Then slowly lie down to the starting position.
4. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    GLUTE RAISES

 

Alternative move, demonstrated on a back extension machine.

1. Secure your feet underneath a couch or bed, and you are facing away from the couch or bed. Your upper body should be upright and straight.
2. Lower your upper body slowly until your knees are almost completely straight.
3. Raise your upper body back to the starting position slowly and controlled.
4. If you are unable to complete a rep, use a band or push a box to aid in completing a rep.
5. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    TRICEP DIPS

Beginner: Dips with bent knees

1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Bend your legs at your knees with your thighs about parallel to the floor to support your body weight. Keep your arms about shoulder width and fully extended. This will be your starting position.
2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
3. Push your upper body back up again to starting position.
4. Repeat.

Advanced: Dips with straight legs

1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
3. Push your upper body back up again to starting position.
4. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    BENT OVER ROWS

1. Holding a dumbbell in each hand and have both arms relaxed next to your legs. Bend your knees slightly while bending your upper body forward at your waist. Keep your back straight and almost parallel to the floor.
2. Keep your upper body steady, lift the dumbbells to your sides, keeping the elbows close to the body. As your elbows going slightly higher than your back, squeeze the back muscle.
3. Slowly lower the dumbbells again to the starting position.
4. Repeat.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SQUAT AND PRESS

1. In a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height with palms facing each other and elbows pointed forward. Keep your upper body straight and your feet about shoulder-width apart.
2. Bend your knees and send your hips back to lower your body. Descend into a full squat position, or as far as flexibility allows. Pause briefly at the bottom of the movement.
3. Bring your body back to the standing position by extending your hips and knees.
4. Press the weights overhead after fully raised to a standing position. Pause briefly at the top of the movement with both arms fully extended.
5. Return the weights back to the starting position at shoulder height.
6. Repeat.

And… that’s it for today!

Kudos to the great work! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and feed your muscles with a tasty protein shake!