Strength Cardio Jam
Print Workout Here
This workout goes fast, its furious and lots of fun. It may be easier to do or watch the first little bit to get the groove as it’s a little hard to explain but I will do my best. You’ll feel like a rockstar at the end and it will only take 25 mins!
What you will need:
- Just your sexy self, an Ugi or 1 heavy weight
Warm-Up:
- 90 seconds of jump rope + 1 minute of squat with arm circles
Workout: 100 second drop down to 20 seconds – however in between each strength set we will be doing 100 seconds of cardio, example 100 seconds cardio, 90 seconds strength, 100 seconds cardio, 80 seconds strength etc.
- 100 Seconds: Jumping Jacks or Salt and Pepper – Do your jacks however your body likes to do them: step outs, running on the spot, regular. Just keep moving those arms and legs. As for the salt and pepper step back with one foot and bring one arm out in front of you. Jump and switch your legs and arms at the same time. Don’t think too much about it, it doesn’t have to look pretty. It may be easier to watch this one. You can switch between these each set or half way through the set.
- 90 seconds & 80 seconds: Alternating Back Lunge with a Knee Up Twist– Holding the weight at your chest (or over your head) lunge back with one leg. As you stand up bring that knee up into a high knee and twist your body over your lifted leg. Bring that leg down and lunge back with your other foot and repeat. If alternating confuses you or throws of your coordination switch half way through the set.
Modification: you can also do this as a squat and do the same leg lift and twist. - 70 seconds & 60 seconds: Figure 8’s in Squat– Grab your weight and get into a wide squat. With the weight at your chest weave your weight side to side in a figure 8 motion being sure to bring your one hand up and over your other hand as your flip the weight. Press down with your top hand and resist with your bottom hand to really target your chest and biceps.
Modification: You can also do bicep curls here. - 50 seconds & 40 seconds: Squat and Press– Grab your weight and get into a squat with the weight at your chest. Stand up quickly and press the weight over top of your head. As you lower back down into a squat touch the ball down to the ground. Be sure not to curl your back too much as you lower down or drop your chest. If you can’t touch the ground with the ball with a straight back then skip this step.
Modification: Don’t stress your shoulders out drop your ball and continue with your squat but instead of a press add in your lat pull down/retraction. Bringing your arms up into a wide V pretend you are pulling down a bar pinching through your back and shoulder blades. As you raise your arms back up fight a resistance.
- 30 seconds & 20 seconds: Burpee – You know the drill. Jump it up, jump in to plank, jump your legs back in then jump it up to repeat. You can also step it out and in for this as well.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
I needed a lot of cardio today. Feel like a turkey!!! Already have 3300 steps :)
Nice work lady!!! This is exactly why I did this one for this week – I knew there’d be some indulging :)
I might need to do about 8 more times to make up for all the dessert I have had lol Happy Thanksgiving
hahaha we’re all allowed to treat ourselves on the holidays :)
That brought me out of my turkey Coma! Thanks Nicole :)
Perfect!!!
I am thankful for this wonderful cardio workout and very thankful the burpees were kept at a minimum lol! Happy Thanksgiving Nicole!
I agree! :) Happy Thanksgiving Andrea!
Ty for that. Much needed after weekend festivities. Got a beauty walk in too. Feels good. Ty
Amazing!! Always feels good to burn off the food :)
Amazing. Thankful for a long weekend and the chance to do a workout. So needed that. Might do another short one because I feel good and will likely not get to work out again until next weekend. That filled my cup today.
Yeah momma!! So glad you joined me today, I know how busy you are! Great work lady!
Dripping sweat! That was great!
YES!! Great job!
Good one to work off those left overs. Thanks Nicole.
I’ll say! You’re always dominating!
That was awesome after a weekend of eating ALOT! Thanks, Nicole. I feel great!
Love it Bec!!! Great work!
I’m back I haven’t given up yet
I don’t think you ever will Roxanne! It’s not in you ;)
You’re too feisty for that!
Loads of fun!! Thank you Nicole!
Yeah!! Fun workouts are the best!
Great workout after a very lots of indulging this weekend!! Glad to be back at it again!!
Always feels great to get back on the YOU train again! Great work girl!
Just did this! Thanks for the sweat session Nicole!!!
YEAH!!! Not often the young padawan gets to teach the master (though it has been a number of years since I was your young apprentice :))
Wowzers a sweaty one! Playing catch up on workouts this week
That’s alright! You rock each workout you do, whether its late or not :)
I missed Monday’s workout but did it today (instead of Wednesdays) because I was hoping for Nicole to sport a turkey costume!!! lol. I will wait for Halloween since it falls on a Nicole Monday this year!
hahaha I thought of a turkey costume but it was too late to prep by the time i thought of it :) Oh I didn’t realize Monday was Halloween…. :p
Felt good after all the eating I did this weekend :s
Boom!
This is my first workout this week and I’m glad I did it first thing this AM. Man am I sweaty. Off to shower and start a day filled with hockey and baseball! Go Jays!
Nothing like getting your sweat on before a fun filled day! Go Jay’s!
I’m so pumped you did this! Sounds like you had a busy day yesterday so I hope this gave you the energy you needed!
Great way to end my Saturday!
I’ll say lady! Great work!!
Two great Nicole workouts in a row! Thanks!!
Yeah baby!
I know this is late but just tried this video it really helped me sweat out a weeks worth of wedding celebrations in Denver I was just a part of!!!
Hey better late than never! :) Glad I could help you feel better after some much needed indulging :)
Done!
Yeah baby!
Boom!!