Name: Playbook - Penny Barnshaw - Cardio Resistance Training | Self Guided
Uploaded: 2024-02-22T02:30:26.402Z
Duration: 45 min
Description: Cardio Resistance Training | Self Guided

//🔥CARDIO RESISTANCE TRAINING🔥//Get a solid total body muscle workout along with some calorie crushing cardio in this non-stop workout guaranteed to make you work up a sweat!
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🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used 1 x 3kg/6.5Lbs, 2 x 8kg/17.5Lbs, 1 x 12.5kg/27.5Lbs 
 dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
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⏱Time to Complete: 45+Minutes
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How it’s done: Complete each nonstop block for 2 rounds of 30 seconds work/no rest. 
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Circuit 1-Cardio
1️⃣Jumping Jack Press
2️⃣ Front Kicks
3️⃣Skaters
4️⃣2 Alt High Knee Pulldown
5️⃣Drop Squat
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Circuit 2-Weights
1️⃣Snatches
2️⃣Sumo Stiff Deadlift
3️⃣Row to Curl
4️⃣DB Swing
5️⃣Lateral Lunge Shift & Switch
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Circuit 3-Cardio
1️⃣Sprawl No Jump
2️⃣High Knees Fwd & Back
3️⃣Lateral Lunge Snap (R) Side 
4️⃣Lateral Lunge Snap (L) Side 
5️⃣X Body Mt Climbers 
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Circuit 4-Weights
1️⃣Alt Arm Thruster 
2️⃣Alt Bentover Row
3️⃣Fwd Lunge to Curl
4️⃣Alt Arm Bentover Fly
5️⃣Alt Curtsy Lunge to Deadlift 
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Circuit 5-Cardio
1️⃣Kneel to Alt Knee Drive
2️⃣Jump Squat Heel Tap
3️⃣Squat Hop Burpee
4️⃣Crab Toe Touch
5️⃣Plank Jack
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Circuit 6-Weights
1️⃣Alt Arm Upright Row
2️⃣FR Double Sumo Squat Steps
3️⃣B Stance Deadlift (R) Side 
4️⃣B Stance Deadlift (L) Side 
5️⃣O’head Tri Ext
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Circuit 7-Abs
1️⃣Extended Reverse Crunch 
2️⃣Thread the Needle Crunch
3️⃣Single Leg Bridge Crunch
4️⃣Single Leg Bridge Crunch
5️⃣Russian Twist

Complete the nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 1-Cardio
1️⃣Jumping Jack Press
2️⃣ Front Kicks
3️⃣Skaters
4️⃣2 Alt High Knee Pulldown
5️⃣Drop Squat

Jumping Jack Press

Front Kicks

Skaters

2 Alt High Knee Pulldowns

Drop Squats

Circuit 1-Cardio

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 2-Weights
1️⃣Snatches
2️⃣Sumo Stiff Deadlift
3️⃣Row to Curl
4️⃣DB Swing
5️⃣Lateral Lunge Shift & Switch

Snatch

Sumo Stiff Leg Deadlift

Row to Curl

Dumbbell Swing

Lateral Lunge Shift & Switch

Circuit 2-Weights

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest.

Circuit 3-Cardio
1️⃣Sprawl No Jump
2️⃣High Knees Fwd & Back
3️⃣Lateral Lunge Snap (R) Side 
4️⃣Lateral Lunge Snap (L) Side 
5️⃣X Body Mt Climbers

Sprawl No Jump

High Knees Fwd & Backward

Lateral Lunge Snap (R) side

Lateral Lunge Snap (L) Side

X Body Mt Climbers

Circuit 3-Cardio

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 4-Weights
1️⃣Alt Arm Thruster 
2️⃣Alt Bentover Row
3️⃣Fwd Lunge to Curl
4️⃣Alt Arm Bentover Fly
5️⃣Alt Curtsy Lunge to Deadlift

Alt Arm Thruster

Alt Arm Bentover Row

Forward Lunge & Curl

Alt Arm Bentover Fly

Alt Curtsy Lunge to Deadlift

Circuit 4-Weights

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 5-Cardio
1️⃣Kneel to Alt Knee Drive
2️⃣Jump Squat Heel Tap
3️⃣Squat Hop Burpee
4️⃣Crab Toe Touch
5️⃣Plank Jack

Kneel to Alt Knee Drive

Jump Squat to Heel Tap

Squat Hop Burpee

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

Plank Jacks

Circuit 5-Cardio

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 6-Weights
1️⃣Alt Arm Upright Row
2️⃣FR Double Sumo Squat Steps
3️⃣B Stance Deadlift (R) Side 
4️⃣B Stance Deadlift (L) Side 
5️⃣O’head Tri Ext

Alt Arm Upright Row

FR Double Sumo Squat Steps

B Stance Deadlift (R) side

B Stance Deadlift (L) side

O’head Tricep Extension

Circuit 6-Weights

Complete each nonstop circuit for 2 rounds of 30 seconds work/no rest. 

Circuit 7-Abs
1️⃣Extended Reverse Crunch 
2️⃣Thread the Needle Crunch
3️⃣Single Leg Bridge Crunch
4️⃣Single Leg Bridge Crunch
5️⃣Russian Twist

Extended Reverse Crunch

Thread the Needle Crunch

Single Leg Bridge Crunch (L) side

Single Leg Bridge Crunch (R) side

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Circuit 7-Abs

Cardio Resistance Training | Self Guided

Full Body Circuit

Full Body Standing Strength Circuit

Full Body Compound Workout

Loveee this workout. Heart rate up as well as weights. Thanks

Cherie Ashby

Full Body Conditioning

Billie

Awesome. Proper look forward to these workouts!

Joanne

Made each round 4 sets, dropped weight by 50%. Was good to just go thru the motions without trying to push myself

Amber

Full Body

Gina

Terri

I recognized I really struggle with taking time off and taking it down as in a deload workout- I kept adding weight to make the set "count." :(

Cardio Resistance Training | Self Guided

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