This routine is a well-balanced workout targeting your entire body to build strength, increase endurance, and keep you entertained with no exercise repeats. Regardless of your energy level today, this total body strength and cardio routine meets you right where you are.
** Workout Highlights**
- 31 minutes, 3/5 difficulty
- Choose your weights based on your energy level today
- 35 seconds on // 10 seconds off — no repeats!
- Warm-up, Cool-down, and Water Breaks included
- Modifications:
- Increase the weight to increase the challenge
- Decrease the weight to decrease the challenge
- Scroll down for low-impact modifications
This 31-minute workout has a warm-up, two water breaks, and a cool-down at the end. The body of the workout is about 18 minutes in length. There are three groups of exercises, each a mix of cardio and strength that targets your entire body. I used 5 pounds (2.3 kg) in this routine, and I only mention that as a reference for you and is not meant to be a guideline.
There are three "jack" exercises: jumping jacks, thrust jacks, and squat jacks. If that is too much impact for you, remember your modification — alternate stepping one foot out to your side. All other exercises are low-impact.
One of the best things about workouts like this is that they're totally customizable! Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please note that if you cannot perform an exercise through a full range of motion with proper form or technique, then the weights you are holding are too heavy.
The Workout
I included the weights I used in this workout as a reference only.
Warm-Up (5 minutes)
35 seconds each
- Boxer Shuffle
- Hamstring Scoops
- Reverse Lunges
- Lateral Lunges
- Hamstring Stretch–Squat
- Walk Downs
- Plank Runners Lunge
- Jumping Jacks
Workout (18 minutes)
35 seconds on // 10 seconds off
- Dynamic Chopping - L
- Dynamic Chopping - R
- Thrust Jacks
- Curtsy Lunge Hammer Curl
- Squat Cactus Arms
- Trunk Rotation Step Outs
- Russian Twists
- Reclined Bicycle
*Water Break*
- Lean Back Overhead Press
- Bridges Toes Up
- Bridges Heels Up
- Scissors Crunches
- Side Plank Waist Wrap - R
- Side Plank Waist Wrap - L
- Squat Bicep Curls
- Squat Jacks
*Water Break*
- Crescent Lunge with Forward Flexion
- Plank Dumbell Move
- Sumo Weight Pick-Ups
- Reverse Lunge Overhead Press Knee Drive - R
- Reverse Lunge Overhead Press Knee Drive - L
- Deadlift Upright Row
- Mountain Climbers
- High Knees with Trunk Rotation
Cool-Down (5 minutes)
35 seconds each
- Hamstring - R
- Hamstring - L
- Piriformis - R
- Piriformis - L
- Runners Lunge - R
- Runners Lunge - L
- Mermaid - R
- Mermaid - L
I hope you enjoyed this routine! Thanks for working out with me.
Happy Exercising!