WOW 50

VIDEO DESCRIPTION:

Play, download and edit the free video WOW 50.

THE WORKOUT

Compound Cardio
Equipment:
Medium Dumbbells
(I am using 10lbs)

This workout is all about the pursuit of cardio... OFF THE MACHINE! I swear, cardiovascular training can be fun and it's also massively effective when you add some resistance (weight) to it!

This week you have 3 mini circuits. Each circuit has a compound (multiple movement) exercise that you will repeat twice AND a cardio move, hitting the SAME muscle groups, that will be completed in TABATA style format.

This workout WILL make you sweat and will reshape your current conception of what CARDIO can look and feel like!

Have Fun!

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Mini Circuit #1

A) COMPOUND: Double Row / Sumo Squat
1 MINUTE
using medium dumbbells

B) CARDIO: Criss Cross Froggers
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds

C) COMPOUND: Double Row / Sumo Squat
1 MINUTE
using medium dumbbells

D) CARDIO: Criss Cross Froggers
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds

Mini Circuit #2

A) COMPOUND: Reverse Lunge / Bent Over Row
1 MINUTE
using medium dumbbells

B) CARDIO: Split Split Squat
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds

C) COMPOUND: Reverse Lunge / Bent Over Row
1 MINUTE
using medium dumbbells

D) CARDIO: Split Split Squat
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds
Mini Circuit #3

A) COMPOUND: Push-up / Squat & Curl
1 MINUTE
using medium dumbbells

B) CARDIO: Double Plank Walk / Squat Jump
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds

C) COMPOUND: Push-up / Squat & Curl
1 MINUTE
using medium dumbbells

D) CARDIO: Double Plank Walk / Squat Jump
4 ROUNDS
20 SEC ON / 10 SEC OFF
use boxing timer to track your rounds

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