4 Dumbbell Cardio Workouts
Grab Your Cardio Cards here:
1. The 5-Minute Dumbbell Burner (0:10)
2. The 30/15 Legs And Shoulders Blast (1:07)
3. The Cardio Strength Density Set Workout (2:21)
4. The 40/20 Dumbbell Cardio Killer (4:21)
The 5-Minute Dumbbell Burner
Set a timer for 30 seconds intervals of work and move right from one exercise to the next without resting. Complete 2 rounds through the circuit below.
CIRCUIT:
30 seconds Front Raise Squat Burpee
30 seconds Rotational Side Taps
30 seconds per side Press Split Squats
30 seconds Alternating Knees
The 30/15 Legs And Shoulders Blast
Set a timer for 30 seconds of work, 15 seconds of rest to transition from exercise to exercise. Do not rest extra between rounds, although beginners can rest up to 1 minute if needed. Complete 4-6 rounds through.
CIRCUIT:
30 seconds Press Jack
15 seconds Rest
30 seconds Side Lunge Squat Hop
15 seconds Rest
30 seconds Squat to Rotational Press
15 seconds Rest
30 seconds Jack Plank Pull with Rotational Reach
15 seconds Rest
30 seconds Bicycle Punches
15 seconds Rest
The Cardio Strength Density Set Workout
Set a timer for 15 minute intervals of work. Complete as many rounds of a circuit as you can in that time. Rest only as needed. Then rest 2 minutes and move on to the second circuit. Again complete as many rounds in 15 minutes as you can!
CIRCUIT #1:
5-10 reps Renegade Row Burpees
5-10 reps per side Unilateral Lunge Curl Press
8-12 reps Skier swings
5-10 reps per side Bicycle Punches
CIRCUIT #2:
5-10 reps per side Alternating Knees
5-10 reps per side Around The World Side Lunge
3-5 reps per side Mountain Climber Row Push Up
5-10 reps per side Rotational Squat Swing
The 40/20 Dumbbell Cardio Killer
Set a timer for 40 seconds of work, 20 seconds of rest to transition from exercise to exercise. Rest 1 minute between rounds. Complete 4-6 rounds through.
CIRCUIT:
40 seconds Squat To Kickback (0:45)
20 seconds Rest
40 seconds Mountain Climber Row Push Up
20 seconds Rest
40 seconds Rainbow Split Squat Jumps
20 seconds Rest
40 seconds Jack Plank Pull with Rotational Reach
20 seconds Rest
40 seconds Rocking Chair Presses
1 minute Rest
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