Weights and Intervals & Cardio Smash Up: Home Workout

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Hi Everyone!

Today I have two older workouts for you! Jesse was offered tickets to a show tonight, so we didn’t get to film a new workout. We will definitely be filming as soon as I get home from work tomorrow. So check back!

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.  

You can choose to to the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.  

I thought this routine was a nice challenge. I hope you like it!
Melissa

Don’t forget to check in on FacebookInstagram, or Twitter to let me know how you’re doing!



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees


Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 

Max reps during each 50 second interval, 10 seconds of rest between exercises. 

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice

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