About This Workout
Many of our members are looking for a simple routine that they can do that will combine both strength training and cardio. This workout does both, and still targets all the major muscle groups in the body in a sequence of 12 exercises.
- Location: Set of Stairs inside or outside with a 9X9 ft. floor/ground space nearby.
- Length: 30 minutes
- Equipment:
o Yoga Mat
o Light Resistance Tubing with Handles
o Medium Resistance Tubing with Handles
o Jump Rope
- Type of Workout: Strength & Cardiovascular
- Muscles Trained: Most major muscles groups (glutes, quadriceps, hamstrings, chest, upper and lower back, shoulders, biceps, triceps, abdominals)
- Fitness Level: Beginner to Intermediate
- Impact: Low to Moderate
- Safety: Warm-up prior to beginning, and wear proper athletic footwear.
**Warm-up (low to moderate intensity)
2 minutes single stair stepping/jump rope feet together
3 minutes double stair stepping/jump rope alternating feet
- Alternating lunges
o 10-12 reps each leg
- Push-ups (modified on knees is ok)
o 10-12 reps
- Abdominal Crunches
o 30 reps
- Jog the stairs/Jump Rope (moderate)
o 2 minutes
- Squat / Biceps Curl / Shoulder Press w/ Tubing
o 10-12 reps
- Bent-Over Triceps Kickback w/ Tubing
o 10-12 reps
- Jog the stairs/Jump Rope (moderate)
o 2 minutes
- Seated Rear Deltoid Pull w/Tubing around spread feet
o 10-12 reps
- Seated Row w/ Tubing around spread feet
o 10-12 reps
- Supine (face up) floor Bridge hold with legs bent at 90 degrees
o 1 minute
- Quadruped Opposite Arm & Leg Extension
o 12 reps each arm and leg alternating
- Jog the stairs/Jump Rope (moderate)
o 2 minutes
Repeat 2-3 Times