Be Well Workout of the Week: The Cardio-Strength Challenge

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South_agency/iStock.com

South_agency/iStock.com[1]

This workout will challenge not only your strength, but also your cardio. Why challenge both at the same time? Well, because pairing strength and cardio is an excellent way to challenge your overall fitness and train different systems of your body.

The idea is to work hard during each round — you’ll do four total — then really use the one minute in between rounds to recover. So, as you go through these moves, work hard and work fast, transitioning quickly from one exercise to another and pushing yourself out of your comfort zone. And note: The only equipment you need for this workout is a set of dumbbells, so you can do it just about anywhere. Now, ready, set, sweat!

Be Well Workout of the Week: The Cardio-Strength Challenge/strong>

Instructions: Complete set of exercise 4 times, with 1 minute of recovery in between rounds.
12 burpees[2]
25 mountain climbers[3] (do 25 on each side)
15 tuck jumps[4]
25 alternating dumbbell punches[5] (do 25 on each side)
18 lunge jumps[6] (do 18 on each side)
25 toe taps on bench[7]
21 skiers[8] (do 21 on each side)
25 ab rocks[9] (forward and back = 1 rep)
24 alternating superman flutters[10]
1-minute recovery

» Want more sweaty workouts? Check out the BeWOW archive here[11].

….……..

Audrey McKenna Hasse is the owner of A.M.Fit[12], a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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Endnotes:
  1. South_agency/iStock.com:
  2. burpees: https://www.youtube.com/watch?v=JZQA08SlJnM
  3. mountain climbers: https://www.youtube.com/watch?v=nmwgirgXLYM
  4. tuck jumps: https://www.youtube.com/watch?v=ZR6aFqdRi2Y
  5. alternating dumbbell punches: https://www.youtube.com/watch?v=hDc7MLhktsg
  6. lunge jumps: https://www.youtube.com/watch?v=y7Iug7eC0dk
  7. toe taps on bench: https://www.youtube.com/watch?v=eKOh_zJViVc
  8. skiers: https://www.youtube.com/watch?v=Rks4aMiMOqI
  9. ab rocks: https://www.youtube.com/watch?v=HPnFTmjjDDA
  10. alternating superman flutters: https://www.youtube.com/watch?v=zjkjtQf7NZ8
  11. here: http://blogs.phillymag.com/bewellphilly/category/bewow/
  12. A.M.Fit: http://www.amfitnow.com/
  13. Like Be Well Philly on Facebook: https://www.facebook.com/bewellphilly
  14. Follow Be Well Philly on Twitter: https://twitter.com/bewellphilly
  15. Follow Be Well Philly on Pinterest: http://www.pinterest.com/bewellphilly/
  16. Get the Be Well Philly Newsletter: https://www.phillymag.com/newsletters/

Source URL: https://www.phillymag.com/be-well-philly/2016/08/08/cardio-strength-challenge/