You know I love to fuse cardio, strength and agility to make your workouts total body shockers, and get MORE out of less time.
As you have probably learned by now, many of my workouts involve different types of training and exercises that work multiple muscle groups at all times, thus burning a lot more calories than your typical lifting routine.
What You Need:
- Set of dumbbells (I use anything from 5-8lbs)
- Bench or sturdy chair
KEY: Lift as heavy as you can while keeping proper form and control of your body at all times. I have listed the amount that I’m lifting in the video, but those figures are in no way meant to imply that you ought to lift the same - listen to your body and find the weight that is appropriate for your strengths. It will vary by muscle and movement, but you should aim for a weight that makes it very difficult to complete those last 2-3 reps, particularly by the second set.
8 strength exercises
Complete 2 sets of 12 reps with one 30 second cardio interval between the first and second set. Set your Gymboss Interval Timer to a 30 second interval to accurately time the cardio.
I’m keeping your heart rate and your calorie burn high by adding a 30 second cardio interval in between the first and second set of each strength exercise.
- Row with Lunge Drop & 30 seconds Jumping Jacks
- Full Body Squat + Overhead Press & 30 seconds Scissor Jumps
- Calf Raise + Lateral Raise & 30 seconds Hop-Overs
- Hip-Up + Chest Fly & 30 seconds Rower Crunches
- Squat w/ Triceps Extension & 30 seconds High Knees
- Deadlift w/ Leg Lift & 30 seconds Plank to Push Up
- Jackknife Pullover (12 each side) & 30 seconds Cross Punch Crunch
How should I use this routine with Amanda’s other videos?
For complete personalized workout plans and to learn when and how to do workouts, what to pair together and more, I have it all available on FitStrongandSexy.com. Let me help you build your personalized workout plan today!
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