Cardio & Superset Full Body Fit

Thursday, November 26, 2015
Happy Thanksgiving! I hope everyone is enjoying their holiday and soaking in some fun family time. We started the day with waffles and smoothies. I have been craving smoothies every day this week! Which is kind of funny because it's suddenly 20 degrees every morning and all I want is a cold smoothie.

In the spirit of having a healthy holiday, I have a great cardio and superset workout for you!

I absolutely love this workout. It's one of my favorites. It is the perfect combination of short cardio bursts with strength training supersets, targeting your entire body.

The short cardio bursts are great for boosting metabolism, they're beneficial for your heart, they increase your stamina and endurance and they're appropriate for any fitness level. Basically you get the most bang for your buck with these intervals.

A superset is where you perform two exercises back to back, without rest. Supersets are a great way to break through a fitness plateau. Because rest is eliminated, it also saves time, making the time it takes to complete the workout, shorter.  Eliminating the rest period also sneakily turns the entire workout into a cardio workout, which is fantastic for your heart.

This workout can be done at home or at the gym.


Equipment 
Dumbbells
Medicine Ball
Mat
Timer

Notes
Move through each round with no rest between exercises. 
Between rounds take 30 - 60 seconds rest. 

.5 mile warm up run
15 medicine ball squats
10 one leg squats (right leg)
15 medicine ball squats
10 one leg squats (left leg)

.5 mile run
12 dumbbell overhead press
12 side lateral raise
12 dumbbell overhead press
12 side lateral raise

.5 mile run
12 overhead tricep extension
12 tricep kickback
12 overhead tricep extension
12 tricep kickback

.25 mile run
12 hammer curls
12 small arm circles forwards (with weight)
12 hammer curls
12 small arm circles backwards (with weight)

.25 mile run
30 second forearm plank
30 second right side plank
30 second forearm plank
30 second left side plank


Modifications
This Cardio and Superset Full Body workout can be modified depending on your fitness level and goals. If you want to incorporate more running, double the distances and increase speed. If you have limitations that keep you from running, you can perform the running portion on the elliptical.

Now that I've reached the point in this pregnancy where I've had to stop running, I do the running portion on the elliptical. It is still a fantastic workout.

Enjoy your Thanksgiving everyone! Don't forget to get out there and move!

We're headed out for the Virtual Gratitude 5k! Come join us!!!


What's your Thanksgiving workout?

What's one thing you are thankful for?

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