Cardio + weights blast (workout + video)

Thursday, February 23, 2017

Cardio + weights blast (workout + video)

Hi friends! How are you? Hope you’re having a wonderful week. Thank you for all of your amazing comments on yesterday’s coffee date post. I know everything will work out, but as a Type A personality, this whole limbo phase thing is driving me bonkers. I’m definitely LOVING this time in Tucson, though.

For today, I have a new workout for you!! For my workout posts, I thought I’d try something a little different. I’ll still be posting the pinnable image + form cues posts that I’ve been doing for years now, as well as follow-along videos, but wanted to share some quick 1-minute videos so you know what the moves look like. This way you can pin or save the workout image, watch the quick video so you know what to do, and rock and roll! I’ll also be posting these short workout videos on my Instagram page (there are a few up there already!) if you’d like to follow along.

Dumbbell cardio workout circuit

Today’s workout is a quick and sweaty circuit: my fave. It includes strength-based exercises with dumbbells, plus cardio blasts to elevate your heart rate and burn a ton of calories. As always, check with a doctor before making any fitness changes, and honor your body. Modify as needed.

Here’s what the workout looks like:

This is a total body strength and cardio workout using only a pair of dumbbells and your own body weight. Watch the quick how-to video, and save for your next gym session! Perfect for a quick and sweaty workout. fitnessista.com

Form cues and tips:

Weighted squats: Sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels. Hold a pair of heavy dumbbells and be sure to keep your chest lifted.

Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Lunge pass: take one huge step forward, and keep your feet in line with your hips. Try to keep your torso perpendicular to the floor as you sink down into your lunge. As you lunge, watch the front knee to make sure it stays stacked above the front ankle. Hold this low lunge as you pass the weight around your front leg (either at the thigh or down towards the shin, but watch your chest and core). Pass the weight under 10 times. As you rise, actively think about trying to squeeze your legs together.

Jumping lunges (1 side): instead of switching legs, you’ll jump lunge on one side for 30 seconds. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges on one side for 30 seconds before switching to the other side.

Plie squat and biceps curl: for this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise from the squat, perform a biceps curl at the top.

Plie squat jumps: get into a plie squat position (booty LOW and knees pointing towards your toes), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Push-up and mountain climbers: You can do these on your knees or toes, just make sure to keep your hips in line with your torso (no butts in the air or sagging in the middle) and your hands planted firmly into the surface. Bend your elbows to lower your body towards the ground, exhale and squeeze your chest to rise. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible. You’ll complete 1 pushup and 10 mountain climbers and do this 5 times.