10 Minute Increments Cardio Workout

Wanted to design a workout based off of cardio exercises… Here’s what I came up with:

  1. 10 minutes jumping rope (1,000 reps)
  2. 10 minutes box jumps (line up 10 boxes and jump on all the boxes, then on one and over the next, etc.)
  3. 10 minutes of 1 minute plank + 1 minute wall sit back and forth
  4. 10 minute plate agilities
  5. 10 minutes med ball series:
    1. 20 each side toss
    2. 10 slam
    3. 10 squat and chest press up high

Great 50 minute workout and seemed to go by fast!

Lift Workout 24

Cardio Circuit:

  1. 100 jump rope
  2. 10 barbell jump squats
  3. 10 tall box jumps

x 4 rounds

Heavy Lift Circuit:

  1. power cleans (decrease in number and add weight)
    1. 8 @ 90
    2. 6 @ 100
    3. 5 @ 105
    4. 4 @ 110
  2. 8 assisted band pull ups
  3. 10 back squats
  4. 12 hanging knee raises

x 4 rounds

Ab Circuit:

  1. 20 each plank rotations
  2. 20 leg lifts
  3. 20 med ball sit up wall throw

x 4 rounds


Lift Workout 16

Usually run with a friend outdoor on Sunday mornings, but it was cold and rainy!  Instead, we went inside and ran through some stairs for 20 minutes.  Then, we went to the weight room and did 4 rounds of this circuit:

  1. 10 hanging knee raises + 10 hanging knee wipers
  2. 10 bench press
  3. 10 high pulls
  4. 10 standing flies
  5. 10 overhead dumbbell press

Lift Workout 10

Set 1:

-Box jumps: up, down, over, turn around and repeat
-Jump rope:
1.  Two feet
2.  Right foot
3.  Left foot
4. Jumping jacks
5. Running
-Heavy shrug x12 (on last set shrug until you drop)

x5 (in coordination with jump rope sets), 45 seconds each (minus shrug) and rotate stations

Set 2:

-1 arm row x12 each
-Box jumps:
1.  Jump side to side over box
2. 2 Foot ickey shuffle
3. Running: 2 feet up, 2 feet down

x3 (in coordination with box jump sets), 45 seconds each and rotate

Box Jump Workout!

Today’s workout was awesome!  We had 2 rows of 10 boxes lined up next to each other with a space in between each box, so we jumped over a total of 20 boxes by going through the first line and then turning and going through the next 10.  Here’s what we went through:

  1. Jump on and in between each box…x3
  2. Jump on one box and then over the next…x3
  3. Jump on one box and then over the next 2…x3
  4. Jump over every box…x3
  5. Jump up with 2 feet and land on 1 foot in runner’s position knee up and opposite arm (right leg down, left leg back)…x3

It was a great, different plyo workout!  There was a line of about 25-30 of us, so we had a 30 second-1 minute or so break in between rotations.

Lift Workout 1

Found some new great workouts to do since I’ve been graduated, and have to record them again because they’re so good!  Today I did 10 sets of squats with box jumps between squats.  While squatting, we paused at the bottom until the trainer blew a whistle and then we would come back up after holding the squat for about 5 seconds.  Then, while my partner was squatting, I did as many box jumps as possible the whole time.  The number of squats varied, but we did between 5-1o reps each time for a total of 10 sets with the box jumps inbetween.  It was a great, challenging lower body workout especially with the cardio in the middle!