Repetition Workout

As always, warm up before you engage in any activity.

And make sure to consult your physician if you have any health concerns before exercising.

 

Equipment needed: Dumbbells, Barbell (if you have one, if not then just use dumbbells), jump rope, plate weight (25lbs),

 

Title: Best of Both Worlds

After you warm-up then it’s time to get serious! I split up two workouts (a cardio-based one & a lifting weight-based one). Your task is to start on the cardio-based workout – set the timer for 10 minutes and get through AS MUCH AS YOU CAN! Once the timer hits 10 minutes, you go directly over to the lifting portion and again, do AS MUCH AS YOU CAN for 10 minutes. 20 minutes in, take a 2-minute REST. And then repeat (cardio first, lifting second). If you finish a workout in it’s entirety, then you get to rest until the 10 minutes is up! Your goal is to finish the workout in 40 minutes (20 minutes of cardio & 20 minutes of lifting). If you cannot complete it – no worries, just mark where you finished and try again in a few days.

Cardio-Based:

400 meter run (1/4 of a mile)

300x Jump Rope

50 Squat Jumps (proper form squats are essential – don’t skimp out)

50 Alternating Jump Lunges

400 meter run (1/4 of a mile)

50 Half Burpees (burpee with no push-up)

5 – 100 meter Sprints

300x Jump Rope

 

 

Lifting-Based:

30 Push Press (45lb for women,65lb for men) – if you don’t have a barbell, then utilize dumbbells

30 Burpees with Dumbbells (follow through with the burpee but with dumbbells in your hands, no jump, but lift overhead)

200 meter run holding a 25lb plate weight (or something with that particular weight)

30 Squats (45lb for women,65lb for men) – if you don’t have a barbell, then utilize dumbbells

30 Walking Lunges (with dumbbells in your hands – 15lb for women, 25lb for men)

200 meter run holding a 25lb plate weight (or something with that particular weight)

30 Turkish Sit-Ups (30 per arm – use dumbbell)

30 Push Press (45lb for women,65lb for men) – if you don’t have a barbell, then utilize dumbbells

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