Wednesday Workout: Cardio Sandwich Circuits

I hope that title didn’t make you hungry πŸ˜‰ This workout was created as a way to keep me inside the house during the snowstorm on Monday. Literally, the only time I stepped out of the house was to bring the trash out… and I’m not even mad about it. Soon enough we’ll have beautiful weather so I took advantage of a nasty, wintery (yet spring) day and virtually didn’t leave the house.Β It was actually very nice, especially since this workout ended up being kind of a butt-kicker πŸ˜‰

Going into the workout, I knew I wanted a mix of cardio and strength training. My weights at home aren’t big enough to really give me the kind of challenging workout I want for a lifting session, so I generally incorporate cardio and weights for any at-home workout. With that said, between the cardio sandwich and strength exercises in this workout, I was huffing and puffing throughout the whole thing… especially when I had to do 12 burpees followed by 12 burpees… that was killerΒ πŸ˜‰

Cardio Sandwich Circuits

I think the directions are pretty clear- all you have to do is complete each round 3 times before moving on to the next. Your reps will decrease from 12 to 10 to 8 as you complete rounds 1-3. If you’re running short on time, feel free to pick just 1 or 2 of these and put all your energy into that.

Here are some notes/explanations for the exercises- I wanted to do short video’s for some of them, but I’ve been filming so many videos for my BoxFIIT certification that I just couldn’t do any more!

  • Squats & squat hold w/side taps- perform the designated # of straight squats first and then come down into a squat hold and tap each leg out to the side for that number of reps as well. Hopefully you’ll feel that extra burn!
  • Shoulder press-> chest squeeze- for this one, you’ll hold a weight in each hand and perform a shoulder press. When your elbows come back to shoulder height, pull your weights together so that they end up in front of your face with your palms facing you. Engage all of those chest muscles as you’re pulling your elbows and weights to touch in front of your face.
  • Lunge & tap- Lunge back on one leg and then push off the foot that stepped back to bring that foot to tap right next to the stationary leg. I did an isometric bicep curl hold while lunging.

I think everything else is pretty self-explanatory, but if you have any questions please don’t hesitate to ask me!

My legs felt pretty beat after this- I hope you give it a try!

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