Strength & Cardio Workout

Published: July 27, 2020, at 9:07 a.m. PT

Last updated: July 27, 2020, at 9:09 a.m. PT

strength and cardio workout

Try this WOD (workout of the day)! Before starting any exercises, remember to warm up, stretch, and drink plenty of water.

Instructions

  • All Circuits: 35 seconds work / 5 rest. Repeat 3x 
  • All Tabata: 20 seconds work / 5-10 rest. Repeat 3x 

Circuit 1  

  • Figure-4 squats, right side (left ankle on right thigh + squat. Be sure use the wall if you need assistance for balance.) 
  • Figure-4 squats, left side 
  • Frog tilts (or hold frog position) 

Tabata 

  • 2 Jumping jacks + left high knee/right high knee
  • Alternating cheerleader kicks (option add a reverse lunge) 
  • Butt kickers
  • Squat + knee up / clap under leg, alternating legs 
  • Forearm plank + walk feet in & out 

Circuit 2 

  • Inchworm + right and left shoulder tap
  • From a High Plank – hip dip right (keep your shoulders square – just move hips) 
  • From a High Plank – hip dip left

Tabata 

  • 2 Jumping Jacks + left high knee / right high knee 
  • Alternating cheerleader kicks (option add a rev. lunge) 
  • Butt kickers 
  • Squat + knee up / clap under leg, alternating legs 
  • Forearm plank + walk feet in and out 

Circuit 3

  • Good mornings 
  • Grab squat right (grab and hold your left foot behind your right leg and squat) 
  • Grab squat left

Tabata 

  • 2 jumping jacks + left high knee / right high knee 
  • Alternating cheerleader kicks (option add a rev. lunge) 
  • Butt kickers 
  • Squat + knee up / clap under leg, alternating legs 
  • Forearm plank + walk feet in and out 
Category: Strength & Cardio