Cathe Friedrich
Administrator
Cardio and Weights (about 60 minutes in length) is a total body conditioning workout that favors the cardiovascular system. You'll do a step warm up, 4 cycles of cardiovascular activity (which include all step aerobics followed by a minute of compound activity and three minutes of moderate to heavy weight training for the upper body), an abdominal workout, and finally you'll conclude with a stretch.
Each of the four cycles breaks down as follows:
Cycle One.....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (upright row with plie squats). Then 3 minutes of shoulder work with a heavier weight.
Cycle Two....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (static lunges with tricep overhead extentions). Then 3 minutes of tricep work with heavier weight.
Cycle Three....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (back lunge with hammer curls). Then 3 minutes of bicep work with heavier weight.
Cycle Four....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (deadlift and deadrow). Then three minutes of back work with heavier weight.
The abdominal routine requires no equipment and is a mix of traditional and non-traditional exercises.
Each of the four cycles breaks down as follows:
Cycle One.....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (upright row with plie squats). Then 3 minutes of shoulder work with a heavier weight.
Cycle Two....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (static lunges with tricep overhead extentions). Then 3 minutes of tricep work with heavier weight.
Cycle Three....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (back lunge with hammer curls). Then 3 minutes of bicep work with heavier weight.
Cycle Four....6-ish minutes of energizing and recognizable step aerobics done to fun and greatest hits music, immediately into one minute of compound upper/lower body movement with 8 pound hand weights (deadlift and deadrow). Then three minutes of back work with heavier weight.
The abdominal routine requires no equipment and is a mix of traditional and non-traditional exercises.
