Cardio Strength Circuit Challenge

Ready for a challenging workout? This Cardio Strength Challenge is just that - A high-intensity series of circuits that work every inch of your body while helping your burn extra calories. Each circuit includes high-intensity cardio and strength exercises that target the upper, lower and core muscles. For best results, you'll move quickly from one move to another, so practice the moves before the workout to make sure your form is good. This workout is great for intermediate and advanced exercisers.

Precautions

  • See if you have any medical conditions or injuries.

Equipment Needed

Various weighted dumbbells, a BOSU (you can use a step as a substitute), a medicine ball and a resistance band.

How To

  • Begin with a 5- to 10-minute warm-up of light-moderate cardio
  • Perform each circuit, one exercise after the other for 1-2 circuits, resting 60 seconds between circuits
  • Modify according to your fitness level, but try to use challenging weights when you can.
  • Monitor your intensity and make sure you stay between about Level 4-8.

Circuit 1 - Toe Taps to BOSU

Paige Waehner

Stand behind a BOSU, step or platform and touch the right toe on top. Jump up, switching the feet in the air to touch the left toe on top. Continue, going as fast as you can.

30-60 seconds

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Squat with an Overhead Press

Paige Waehner

Begin with feet about hip-distance apart and hold light-medium weights just over the shoulders. Squat as low as you can, keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead.

Repeat for 16 reps

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Deadlift Combo

Paige Waehner

Hold weights in front of the thighs and tip from the hips into a deadlift. With weights near shins or toes, bend the knees, keeping the back straight and the hips back. Your torso should be at about a 45-degree angle, hips back and abs engaged. Push into the glutes to stand up.

Repeat for 12 reps

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Pushups with a Med Ball

Pushup with Medicine Ball.

Get into pushup position on the knees (easier) or the toes (more difficult). Place one hand on a medicine ball and keep the other on the floor. Lower into a pushup, press back up and roll the ball across the floor to the other hand for another pushup. Continue rolling the ball back and forth for each pushup.

Repeat for 12 reps

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Overhead Squat

Paige Waehner

Stand in a wide stance holding light-medium weights.  Take the right arm up, letting the left arm hang between the legs.  Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor.  Press back up, keeping the arm up.

30 seconds each side

Rest for 1 minute and repeat this Circuit or move on to the next Circuit

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Circuit 2 - Jumping Jacks

Jumping Jacks
Paige Waehner

Jump the feet wide while circling the arms overhead. Jump the feet back together, bringing the arms down. Repeat, moving as quickly as you can.

Repeat for 60 seconds

Side Lunge With Upright Row

Paige Waehner

Take a wide step out to the right into a side lunge. Push into the heel as you step the feet back together. Do an upright row, bringing the elbows up to shoulder level and repeat the side lunge on the left. Repeat the entire series for 12 reps.

Repeat for 12 reps (one rep is to the right and left)

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Sliding Side Lunge

Paige Waehner

Put a paper plate or Gliding Disc under the left foot and hold a heavyweight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the left leg straight. Push back up, sliding the left foot in as you stand.

Repeat for 12 reps and then switch sides

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Renegade Row

Paige Waehner

Begin in a plank position, gripping two weights and resting on the toes (harder) or the knees (modified). Holding that position and keeping the hips square to the floor, lift the right arm in a row. Lower the weight and repeat the row on the other side. Continue, alternating sides as you hold the plank position.

Repeat for 60 seconds

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Wood Chop

bandwoodchop3.jpg
Paige Waehner

Attach a resistance band to a sturdy object near the floor. Hold the other end and take a few steps away for added tension. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs. Pivot on the feet and rotate the hips and knees as you turn. Rotate back and repeat.

Repeat for 16 reps and switch sides

Rest for 1 minute and repeat this Circuit or move on to the next Circuit

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Circuit 3 - Over the Top BOSU

Paige Waehner

Begin with the right foot on the dome and lower into a squat. Quickly jump over the top, landing in a squat on the other side. Continue back and forth over the dome, jumping higher for more intensity.

Repeat for 60 seconds

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Goblet Squat with Rotation

Paige Waehner

Hold a heavy weight or kettlebell (optional) in both hands at the chest. Lower into a deep squat, bringing the elbows to the inside of the thighs. As you stand up, take the weight overhead and rotate to the right, pivoting on both feet. Lower and repeat.

Repeat for 60 seconds, alternating sides

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Split Squat with Rotation

Paige Waehner

Stand about 3 in front of a BOSU or step and place the right foot on top, arms out to the sides. As you lunge, rotate the torso, bringing the right hand towards the left foot and the left arm straight up overhead. Rotate back to start and stand up.

Repeat for 12 reps on each side

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Wide Squat with Hammer Curls

Paige Waehner

Take the legs wide, toes out at a slight angle, weights in each hand with palms facing each other. Lower into a squat, as low as you can go, keeping knees in line with toes. Press through the heels to stand up while curling the weights into a hammer curl. Lower and repeat.

Repeat for 60 seconds

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Static Lunge with Rotation

Begin in a lunge position, right leg forward left leg back. Hold a medicine ball with the arms straight out. Keeping the lower body stable, rotate from the torso to bring the arms across the body to the right. Come back to center and now to the left, keeping the move slow and controlled.

Repeat for 8 reps on each leg

Rest for 1 minute and repeat this Circuit or move on to the next Circuit

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Circuit 4 - Burpee Squat

Paige Waehner

Squat and put your hands on the floor on either side of the feet. Jump or step the feet into a plank, keeping the hips down and the body straight. Jump the feet back in and stand up, keeping the knees bent in a low squat, arms up and torso braced.

Repeat for 30-60 seconds

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Med Ball Knee Pulls

Paige Waehner

Hold a med ball with a paper plate or Gliding Disc under the left toes. Hold the weight out as you slide the left foot back, bending the right knee. Bring the med ball back in as you slide the left foot back to start, keeping the right knee bent the entire time.

Repeat for 16 reps on each side

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Dips with Leg Extensions

Paige Waehner

Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides.

Repeat for 30-60 seconds

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Spiderman Plank

Paige Waehner

Begin in a plank position, on the hands and toes, back flat and abs braced. Lift the left leg and bend the knee, bringing it towards the left elbow. Go back to the start and repeat on the other side.

Repeat for 30-60 seconds

Rest for 1 minute and repeat this Circuit or move on to the next Circuit

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