Name: Playbook - Pauline Perina - Cardio and Strength Circuit Workout
Uploaded: 2026-02-07T21:28:16.478Z
Duration: 30 min
Description: Cardio and Strength Circuit Workout

Karlyn

7 exercises 
1 minute per exercise 
Move quickly from exercise to exercise. Try to avoid taking any breaks between the moves… This helps keep your heart rate up so you can burn more fat. If you do need to take a break between the moves, take one.

7 exercises 
1 minute per exercise 
3 rounds 
1 minute rest between each round

- Start by standing with your feet wider than shoulder-width apart, toes pointing slightly outward. 
- Hold a dumbbell in your hands and lower your body into a sumo squat, keeping your chest up and slightly leaning forward and knees tracking over your toes. 
- Push through your heels to stand back up.
- From the top position, hinge at your hips, keeping your back flat, and lower the dumbbells toward the ground while maintaining a slight bend in your knees. 
- Return to the starting position by engaging your glutes and hamstrings and repeat 

This exercise targets your lower body, particularly your quads, glutes, and hamstrings, and also engages your core and upper body for stability.

Dumbbell Sumo Squat to RDL

- Start by placing two kettlebells between your feet, positioned a bit wider than shoulder-width apart. 
- Get into a squat position, with your back straight and chest up. 
- Reach down and grab the kettlebells with an overhand grip. 
- As you stand up, pull the kettlebells towards your chest, keeping your elbows close to your body. 
- Squeeze your shoulder blades together at the top of the movement, then lower the kettlebells back down with control. 

This exercise targets your back muscles, including your lats and rhomboids, while also engaging your core and lower body for stability.

Kettlebell Gorilla Row

1. Lie flat on your back with your arms extended overhead, holding a Swiss ball (also known as an exercise ball) with your hands.

2. Lift your legs off the ground, keeping them straight and together, forming a 45-degree angle with the floor.

3. Engage your core muscles and raise your upper body off the ground, reaching towards your feet.

4. Simultaneously, lift your legs and bring them towards your upper body, while transferring the Swiss ball from your hands to your feet.

5. Once you have the ball in your feet, lower your upper body and legs back down towards the ground, while extending your legs and reaching your arms overhead.

6. Pass the Swiss ball back to your hands by repeating the motion, bringing your legs back up and transferring the ball from your feet to your hands.

7. Continue this back-and-forth movement, passing the Swiss ball between your hands and feet, while maintaining control and engaging your core throughout the exercise.

The Swiss ball pass exercise is an effective way to engage your abdominal muscles, including your rectus abdominis and obliques, while also challenging your coordination and balance.

Swiss Ball Pass

- Step forward with your left foot, lowering your body into a basic lunge position.
- Twist your upper body to the left from your midsection with the plate 
- Keep your core engaged, squeeze your glutes, and be careful to not rotate your knee.
- Step the left foot back and return to the starting position.
- Alternate

Lunge Twist

- I’m using a Kettlebell but you can perform this exercise with 1 or dumbbells 
- To perform the Hammer Curl to Overhead Press to Tricep Extensions exercise using a kettlebell, follow these steps:

1. Stand upright with a kettlebell in each hand, palms facing your body (hammer grip).
2. Start by curling the kettlebells up towards your shoulders, keeping your elbows close to your sides.
3. Once at shoulder level, rotate your palms forward and press the kettlebells overhead, fully extending your arms.
4. Lower the kettlebells back down to shoulder level, maintaining the hammer grip position.
5. From there, bend your elbows and lower the kettlebells behind your head, feeling the stretch in your triceps.
6. Extend your arms back up to the starting position and repeat the entire sequence.

Using kettlebells adds an additional challenge to the exercise due to the uneven weight distribution. It engages your stabilizer muscles and provides a unique grip. Ensure that you maintain proper form and control throughout the movements to maximize the benefits and minimize the risk of injury.

Hammer Curl to Overhead Press to Tricep extensions

1. Start by standing with your feet together and arms by your sides.
2. Jump your feet out wide, simultaneously raising your arms out to the sides and above your head.
3. Quickly jump your feet back together while bringing your arms back down to your sides.
4. Immediately transition into an alternating jump lunge by stepping your right foot forward into a lunge position, with your right knee bent at a 90-degree angle and your left knee hovering just above the ground.
5. Explosively jump up, switching the position of your legs in mid-air so that your left foot lands forward and your right foot moves back into a lunge.
6. Continue alternating the jump lunges with each jump.

This exercise is a dynamic combination of cardio and lower body strengthening. The jumping jacks elevate your heart rate and engage multiple muscles throughout your body, while the alternating jump lunges target your quadriceps, hamstrings, glutes, and calves. Remember to maintain proper form, keep your core engaged, and land softly to minimize impact on your joints.

Jumping Jacks w/ Alternating Jump Lunges

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Circuit

Cardio and Strength Circuit Workout

Brittany

Donna

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Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

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METCON 3

Virginia

Great workout finisher, very empowering!!

Faith

5 exercises - Full Body Circuit - DUMBBELLS ONLY

CristinaLS

4x4 Circuit

It was AMAZING!! Left feeling sweaty and strong!!

Strength and Sweat 🔥 Full Body Dumbbells Only

Jessie

DUMBBELL FULL BODY WORKOUT

I wish it was a live step by step video with you doing the moves the whole time going with the flow.

Cardio and Strength Circuit Workout

Community

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