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Hi-Lo Interval Circuit *WORKOUT*

April 26, 2015 2 min read

One of my favorite ways of training is to pair a cardio style move with a weighted move (using weights for the most part). I feel it's great in raising my heart rate, building strength and endurance and also have the strength endurance I need as well, especially with all the running around I do with my 3 kids on a daily basis, including carrying my 27 pound 1 year old up and down our flight of stairs every day! With this workout, you have two options. Complete it as a rep workout doing 20 reps of every weighted move below, and then the specified number of reps below for each cardio move. Second option, is to do 1 minute of each exercise. I usually complete 1 minute of each, followed by 10 seconds of prep after each move. So for timer reference, set it for 60 seconds of work, 10 seconds of rest and 16 rounds.  Go at your own pace and use a challenging weight!! I can't stress this enough. If you are banging out 30+ reps for each weighted move, the weight is too light.


REPEAT 2X THRU 1 minute - Jump Rope 1 minute - Push Press 1 minute - Forearm Plank with Jack Legs 1 minute - Deadlift with a Row 1 minute - Power Squats 1 minute - Step Up Knee Up RIGHT 1 minute - Mt. Climbers 1 minute - 3 Point Row RIGHT 1 minute - Jump Rope 1 minute - Step Up Knee Up LEFT 1 minute - High Knee Sprint 1 minute - 3 Point Row LEFT 1 minute - In and Out Abs 1 minute - Decline Push Up on Bench or Stability Ball 1 minute - Tuck Jump to Squat Thrust 1 minute - Weighted Walking Lunges HERE ARE VIDEOS OF ALL EXERCISES FOR REFERENCE Jump Rope http://youtu.be/k9bLUzJwJyc Push Press http://youtu.be/MNeszmNnRaU Forearm Plank with Jack Legs http://youtu.be/TfptKgrNasw Deadlift with Row http://youtu.be/xa2jBYcC4m0 Power Squats http://youtu.be/SfBNAL4f3nM Step Up Knee Up (demo for both LEFT AND RIGHT exercises) http://youtu.be/oEgiI2-iUJo High Knee Sprint http://youtu.be/3_7XdL2bryY 3 Point Row (demo for both LEFT AND RIGHT exercises) http://youtu.be/IsgcKJsR8UM In and Out Abs http://youtu.be/qxCCTimatsM Decline Push Up http://youtu.be/SKPab2YC8BE Tuck Jump to Squat Thrust http://youtu.be/VjPm_yqJ9n8 Weighted Walking Lunges http://youtu.be/YYWhkctnP2o Go at your own pace! Finish one round and REST. Then Repeat for one more round. Check out my Facebook and youtube page for more workouts, tips and information on living a healthy lifestyle!

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