WOD - Cardio + Weights 30 min Total Body


All you need for this one is a place to step up onto and a pair of dumbbells.


Cardio 5 rounds


  1. Jacks x10

  2. Seals x10

  3. Jacks x10

  4. Side lunges x4

  5. High Knees x10

  6. Reverse Lunges x4

then...


Weights 3 rounds


  1. Dumbbell Box Step-Ups x 50/40/30

  2. DB Shoulder Press x8

  3. DB Bent Over Row x8

  4. DB Goblet Squat x8

  5. DB Stiff Dead Lift x8


Note: Use heavier weights on step ups if possible or wear a heavy back pack. This simulated hiking or stair climbing with a load. You can alternate your stepping up (left,right).

Or Single Leg step up (left then right) by placing one foot on your step and keeping it there. Then step up bringing the opposite leg thats not on the box up to Your other foot.


10 views

Copyright © 2020 Gymfirebrand.com All Rights Reserved
The material in the site is intended to be of general informational use and not intended to constitute medical advice, probable diagnosis, or recommended treatments. see the Terms of Use and Privacy Policy for more information.