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Crank Up Your Cardio With These Rowing Machine Workouts by Samantha Lefave. Disbelief in big cities as air pollution falls. WH rejects bailout for Postal Service battered by virus. Cranked Up-dates! CRANKAVERSARY 2020 IS POSTPONED TO 8 AUGUST!! Vendor Vibe 2020 – Seeking Vendors for the Crankaversary 2019 CUC ONLINE TRAINING: 28 JULY. CRANKAVERSARY 2019!! 17 MARCH 2019! TICKET INFO HERE! Instructor Training (on hold).
I love this strength training and cardio blend and I guarantee that if you do this workout video 3 times a week, in just 2 to 4 weeks, you're going to see incredible changes in your body.
I've taken upper body supersets and cranked up the calorie burn significantly by adding in cardio intervals between each set. That means that this workout is not only building metabolism boosting lean muscle, it's also going to be burning off extra calories, which can help you reach and maintain a leaner body (those well-earned arm muscles show up even better when you have a healthy amount of body fat). Here's a tip to make this workout even more effective; lift as heavily as you can with clean form. Your arms should be shaking and begging you to stop by the last couple of reps.
Workout Structure: Groups of strength and cardio exercises will be done in an ABA format; one superset of upper body strength, followed by a cardio interval, then return to the strength group for a second set before moving onto the next group. We will be doing ten repetitions for each upper body strength training exercise; each cardio interval is 40 seconds long, with 15 sec jog/boxer shuffle in-between each exercise. Both warm up & cool down are included.
How to use this workout
- For purely mass building: Do 5-7 reps in the time it takes me to do 10, with a weight that makes the last couple of reps very difficult to complete.
- For strength/lean muscle building/toning: follow along with me as shown in the video, choosing a weight that makes it very hard to finish reps 8-10.
Printable Workout
(Cardio Warm Up)
Strength & Cardio Workout
Strength:
Bicep Curls
Ski Squat + Row + Tricep Extension
Cardio:
Slow Burpee
Fly Jacks
Strength:
Overhead Press
Dumbbell Pullover
Cardio:
Downward Dog + Knee
Lateral Step And Reach
Strength:
Lateral Raises
Ventral Raises
Cardio:
High Knee Pause
Jumping Jack
Strength:
Reverse Fly
Chest Fly
Cardio
Toe Touch Crunch
Plank Slaps
Cool down & stretch
What's next? Make smart food choices and come back & workout with me tomorrow!
Drink lots of water after you finish this workout, and make sure to stick to healthy food choices in order to help fuel your body's healing. Something different works for everyone in terms of carbohydrate, fat, and protein balance, but generally speaking you should be sticking to as many fruits and vegetables as possible, whole grains (all different kinds of beans, wild or black rice, quinoa, etc), heart healthy fats (nuts, avocados, etc), and lean protein sources. Eat for good health, not for weight loss - weight loss will follow naturally if you make your priority good nutrition.
Raise your hand if you've found your cardio routines getting stale. I'm sadly one of those people; even as a fitness editor, I find myself going back to the same boring cardio workouts: slogging for 30 minutes on the Stairmaster, trying to make it a few miles on the treadmill, or getting burned out at my weekly Spin class. And not only do these cardio workouts get old, but I'm only working a few muscle groups at a time when I do them.Luckily, has come to the rescue to prove that cardio not only doesn't have to be boring — it can actually be fun. Incredibox music.
This 30-minute video, led by STRONG by Zumba® Master Trainer Aurelio Figari and featuring Class FitSugar trainer Anna Renderer, proves you can seriously break a sweat and tone your whole body in just 30 minutes.Another plus? This workout requires minimal equipment: just a mat, water bottle, and towel (and comfy sneakers and clothes to move in), which means you can get in a high-intensity workout right at home without having to fight off the January crowds at the gym. Since this STRONG by Zumba® workout moves to the beat of the music, crank up the volume to stay motivated and focused throughout.There are some lighter rest periods in the workout — and you can always take a break if you need it — but you'll never stop moving throughout the whole 30 minutes to keep your heart rate up. Be prepared to tone your body with bodyweight squats, curtsy lunges, plank variations, push-ups, and more. Like Aurelio says, the most important thing is to keep moving!Stay on track with your fitness goals and have a lot of fun doing it with this 30-Minute STRONG by Zumba® Cardio and Full-Body Toning Workout. Hit play, and let's get ready to work!