High Energy Workout Mixed Cardio And Strength

High Energy Workout: Mixed Cardio and Strength

This 40-minute workout blends cardio and strength exercises to provide a balanced, high-energy session. We'll focus on major muscle groups while keeping your heart rate elevated. The class is structured into warm-up, main workout blocks, and a cooldown session.

Warm-Up (5 minutes)

1. Jogging: 2 minutes at a conversational pace.
2. Air Squats: 1 minute, focusing on form—knees tracking toes, full depth as tolerated.
3. Arm Circles: 1 minute, alternating directions halfway.
4. Leg Swings: 1 minute, loosen up the hips and hamstrings.

Main Workout (30 minutes)

Block 1: Cardio Burst (10 minutes)

• Assault Bike Sprint: 30 seconds on, 30 seconds rest. Repeat for 5 rounds.
  • Beginner: Focus on smooth, steady effort.
  • Intermediate: Increase pace, maintain form.
  • Advanced: Max effort sprints, maintain posture.

Block 2: Strength Circuit (10 minutes)

Complete 3 rounds, 45 seconds work, 15 seconds rest between exercises.

1. DB Goblet Squat

   • Beginner: Use lighter weights or bodyweight.
   • Intermediate: Moderate weight, focus on form.
   • Advanced: Heavier dumbbell, maintain depth.

2. DB Shoulder Press

   • Beginner: Lighter dumbbells, control movement.
   • Intermediate: Moderate weight, no lean.
   • Advanced: Heavier dumbbells, maintain ribs down.

3. Band Row

   • Beginner: Focus on form, squeeze shoulder blades.
   • Intermediate: Step back for more tension.
   • Advanced: Increase resistance with thicker band.

4. Push-Up

   • Beginner: Knees on ground, focus on core brace.
   • Intermediate: Regular push-ups.
   • Advanced: Add tempo, slow on the way down.

Block 3: Conditioning Finisher (10 minutes)

• Kettlebell Swings: 30 seconds on, 30 seconds off. Repeat for 5 rounds.
  • Beginner: Lighter kettlebell, focus on hinge.
  • Intermediate: Moderate weight, snap hips.
  • Advanced: Heavier kettlebell, maintain intensity.

Cooldown (5 minutes)

1. Walking: 2 minutes, steady pace, allow heart rate to lower.
2. Plank: 1 minute, focus on breathing and maintaining form.
3. Standing Forward Fold: 1 minute, stretch hamstrings and lower back.
4. Shoulder Stretch: 1 minute, alternating sides.

This workout is designed to challenge all fitness levels with modifications for each. Remember to stay hydrated and listen to your body throughout the session. Enjoy your high-energy mix of cardio and strength!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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