Welcome to Day 28 of the 30 Day Workout Challenge! I really enjoyed this workout. It’s a nice combination of strength, stretch, and cardiovascular challenge. It’s a great full body workout, and it is also a good cross training workout for runners.
I have posted two alternate cardio options below for those of you that don’t run. You can pick the one that appeals to you the most, or alternate each round with a different cardio challenge.
I repeated this workout 3X and added some weights for rounds 2 & 3. I also picked up the speed for the last 5 minute interval to a 7.2 min/mile pace (8.2 mph on the treadmill) to increase the challenge.
I hope you enjoy the workout!
PS Don’t forget to check in after your workout: Facebook, Instagram or Twitter.
Equipment: Gymboss Interval Timer
1. Runners Lunge Kick (right)**
2. Runners Lunge Kick (left)**
3. Dive Bomber
5. Forward Fold Leg Lift (right)
6. Forward Fold Leg Lift (left)
7. Side Plank Pushup
8. Leg/Hip Lift
9. Curtsy Lunge Kick (right)**
10. Curtsy Lunge Kick (left)**
*5 Minute Run or Cardio of Choice
(**I used a 20 lb dumbbell on these exercises during rounds 2 & 3)
6 Minute Jump Rope Cardio Blast:
Alternate 5 Minute Cardio Blast:
All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.
1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup