Have you ever had one of those days where you want to get in a good workout but you’re not sure what you want to do? Or maybe you just want to get on a cardio machine but you know you should really strength train. This cardio and strength interval workout will make time time fly by while you work up a good sweat and also build some muscle along the way.
Last Saturday I had about an hour and a half to work out, and wanted to make the most of that time. It’s still weird to me to not be doing a long run (or at least some kind of of run) on a Saturday. I decided to break up my workout by doing intervals on the bike as well as strength training intervals. By just riding for 15 minute at a time, I was able to push myself knowing I would get a break soon. For the strength training portion, I focused on upper body, then lower body, then core.
Here is a breakdown of the workout:
1. 15 minutes cardio (Warm up and moderate effort)
2. Strength training session 1 (Upper Body)
3 sets of:
-15 bicep curls
-15 tricep extensions
-20 shoulder raises (10 side/10 front)
-15 dead rows
3. 15 minutes cardio (at a moderate to hard effort)
4. Strength training session 2 (Lower Body)
3 sets of:
-10 backward lunges (each leg)
-10 side lunges (each leg)
-10 curtsey lunges (each leg)
-10 calf raises off step
5. 15 minute cardio (at a moderate to hard effort)
6. Strength training session 3 (Core)
-3 x 10 deadbugs
-3 x 10 superman
-Plank series (1 minute front, 1 minute each side, 1 minute front)
7. Cool down by doing some light cardio, walking, or stretching
Do you like to do cardio and strength training in the same day or on different days?
Distance runners: Do you always do a long run on the same day or do you change things up?
What are you favorite workouts to do on the weekends?