Strength and Cardio Circuit

Sometimes it’s good to mix things up a little bit. Throw on a pair of heels instead of the usual flats. Add some cayenne pepper to your grilled chicken. Explore a new running route. You know, keep things exciting and different.

I realize that none of my examples were off the charts crazy. I am not talking about a quarter-life crisis here. I am just talking about simple changes. Little things that make regular routines seem just a little bit new.

That sounds nice, right?

Like adding cardio in between strength circuits.

Not mind-blowing, but it makes sense.

Sometimes when I am doing my strength training I get bored and move through things quickly so that I can get it over with. Especially when the gym is empty. I don’t know about you, but I work a lot harder in a fuller gym.

Adding cardio in between my different circuits (rather than all at the beginning… or none at all) helps me break up the monotony of lifting weights. A little bit of weights, a little bit of running. Some more weights. Some more running. Then BAM, all of a sudden 60 minutes has flown by!

Really, in either situation my endorphins eventually kick in and I end up working out about 20 minutes longer than I anticipated just because I feel really good. Never a bad problem, but still good to switch things up here and there.

So I created this workout for when I am in the mood for a tiny change. Each circuit has a lower body, upper body, and core exercise. Perform 15 reps of each exercise in the circuit back-to-back. Go ahead and hold onto some dumbbells during the lunges and core exercises for some additional resistance. When you have completed all three exercises rest for one minute then repeat the circuit twice more.

Then it’s cardio time! Choose whatever type of cardio you enjoy most: run, bike, speed walk, jump rope, elliptical, stairs, row, etc. Since the cardio piece is only for 5 minutes you should push yourself a little bit harder than you normally would, compared to if you were doing a full 30 minutes of steady state cardio. This 5 minutes would also be a good opportunity for some sprint or interval work if you need/want it.

Repeat the same pattern with the second circuit and second set of cardio. Then cool down a little bit and stretch.

And hey, look at that. Your workout is complete. Good job! I am virtually high-fiving you.

Feel free to reach out if you have any questions!