Cardio/Strength Circuit

This week's workout will combine cardio (either running, walking, stair climbing or cycling) and strength intervals using either a dumbbell or a kettle bell.

*Warm up 5-10 minutes on your chosen stationary cardio equipment

Cardio Interval 1: 10 minutes
--Increase your speed for 1 minute, then take it easy for 1 minute. (1 min ON/1 min OFF)
--Perform this interval 5 times for a total of 10 minutes

Strength interval
--25 squats (with dumbbells or kettlebell)
--20 pushups (modified push-ups on your knees)
--15 v-sits
--10 lunges with a shoulder press (on each side) using either dumbbells or kettle bells
--5 burpees

Cardio interval 2
--30 seconds easy, 20 seconds hard, 10 seconds as fast as you can
--Perform this interval 5 times, rest for 1-2 minutes, then repeat 5 more times

Strength Interval
--Perform strength interval again

Cardio Interval 3
--30 seconds fast/30 seconds faster/30 seconds rest
--Perform this interval 5 times

Strength interval
--Perform the strength interval one more time 

**Cool down and stretch 5-10 minutes
 

Beginner: perform cardio interval 1 and then 1 strength interval

Intermediate: perform cardio intervals 1 and 2 with the strength interval in between

Advanced: perform workout in it's entirety.