25 Minute Strength & Cardio Workout
Print Workout Here
Today we’re doing a nice mix of cardio to strength, and wrapping it up with some abs. I think you’ll dig it.
What you need: Set of weights.
Warm-up: Mix of leg swings and squats with open arms.
Workout: We’re working for 50 seconds on, and 10 seconds off of two exercises back and forth 4 times for the first two sets, and 3 times for the final core set.
- Set 1: Burpees: You know the drill. Get those palms down on the ground and jump or walk those legs out into a plank position, and then back in again to a standing position. Be sure to keep the abs tight.
Modification:You could do jump squats OR weighted squats. - Set 2A: Lateral shoulder raises: With the weights in your hands and your feet hip distance apart, keep your elbows slightly bent and then lift your arms up and out to the side until your hands are in line with your shoulders like you’re the letter ‘T’.From here you’re going to control the weights as they come back down. Work on reaching through the finger tips, not lifting through the neck.
- Set 2B: Front shoulder raises:Same as above, but you’re raising your arms in front of your chest until they are at shoulder level. This one really works your abs, so be sure to keep them in tight.
**Complete sets 1 and 2 back and forth for a total of 4 sets. - Set 1: Jumping lunges:Just like it sounds. Take your time and work on bending both of these knees 90 degrees, and keeping the abs in nice and tight by keeping a straight back.
Modification:Weighted alternating lunges. - Set 2A: Arnold presses: Holding the weights in each hand, you’re going to start with your elbows up and your palms facing your nose. This is your starting position. From here you’re going to open the elbows up, and then press the weights up above your head. Please watch the video for this J
- Set 2B:Overhead triceps extensions. With one weight in both hands, or both weights in each hand, you’re going to hold the weight(s) above your head with your biceps beside your ears. From here you’re going to bend your elbows, and bring down the weight until it’s just resting on your neck or upper back.
**Complete sets 1 and 2 back and forth for a total of 4 sets. - Set 1: Inverted chair pushes with alternating heal drops:This is a good one to watch before you try to complete.
- Set 2: Plank hip dips: In a low or high plank position, you’re going to dip your hips from side to side to work your obliques. Do your best to keep your shoulders directly over-top of your elbows if you’re in a low plank, or your hands if you’re in a high plank.
**Complete sets 1 and 2 back and forth for a total of 3 sets.
Cool-down:10 minutes of stretching and cooling off this time!
Make today badass,
Ashley Dale Grant
Awesome start to the day (and the #RFChallenge). Thanks!!
Sure is!!! Welcome lady!!
Great sweat. Great Monday start!
Great start to what’s going to be a badass week Momma!!
Holy shit. Thank God for modifications….thank you!
Haha you’re most welcome!!
That was tough on a Monday but a great challenge to start the week off with. I should have worn my buck furpees shirt this am!
Hahaha yes, that would have been very appropriate!
Another good one..love/hate relationship with burpees lol
This was a great workout. Got through it with lots of sweat. Thanks Ash. ;)
Anytime beauty!
Half ass but got it done. Period excuses lol.
It happens! At least your excuse was not to do anything!!
Great first workout with Royally Fit! Those burpees kicked my butt!
They usually do!! Welcome lady!!
That was a tough one! I’m not very graceful in those jump lunges ? Thanks for the sweat sesh!
You’re most welcome!! Loved the sweaty selfie!!
Great sweat!
You know it!!
Good one!
Boom!!
Holy! my heart is pumpin’!!
Look at you go this week!!
I found Burpies hard today also! Loved the extra ab workout at the end. Thanks!
You’re most welcome Daniella ;)
Yeeeew! Gonna take a stab at this challenge! Took my first photo after crushing this doozie!
Yesssss!! I’m so happy you’re joining us!!
Holy moly burpees! Lol. Thanks for kicking my butt!
You’re most welcome!! Thanks for joining the tribe!
You definitely got me sweaty!?
Perfecto!
Tough one! But feeling badass after keeping up!
I bet you are!! You rock!!
That got a good sweat going on
Awesomesauce!
That killed me! Seriously! Loved it!??????????
I’m back on it and by the end of this weekend will be caught up! Just two to go, it is an amazing feeling!!
Arms ones where hard . Love this workout ?
Nice!!
Feels good to get a sweaty workout in after being out sick for a week!
That was great. Had to do some of the modifications as I’m getting over a cold but it was still worth it :)
I’m glad you were able to modify! I hope it helped to sweat the rest of the cold out!
Done! Wow – that was a tough one. Sweaty Monday!
I bet!! Way to start your week Lisa – Proud of you!!
1/3 for the week, thanks Ashley!
That’s awesome Brittany – KEEP GOING!
done & dusted!
Amazing Julie!! You rock!
Wowzers that workout had me grunting! Sweaty mess
I love that I can still make you grunt!!
Oh I felt those burpees this morning too!
I like it when they sneak up on you like that!!
Done! Again!
Allison, look at you kicking butt on the weekend! Can’t say how happy it makes me to see you commenting and sweating with me again :)
Whew! So proud of myself, finally was able to incorporate some jumping. I alternated between burpees and weighted squats and the jumping lunges and weighted lunges. I’m a sweaty Betty for sure after that one!
Wow, that’s huge! How do you feel 2 days later?
Whew! That hurt so good!
Love that feeling so much!