WORKOUT

This work­out serves as Day 9 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

Hel­lo Fit­ness Blender.

This strength-heavy rou­tine is infused with short car­dio bursts! The strength and con­di­tion­ing com­bo will improve mus­cu­lar strength and endurance.

Focus & Ben­e­fits: This work­out places a heavy empha­sis on low­er body strength train­ing with low-impact car­dio bursts sand­wiched in. Enjoy train­ing your mus­cles while main­tain­ing an ele­vat­ed heart rate for a scal­able strength and con­di­tion­ing combo!

Equip­ment: Range of dumb­bells for low­er body strength exer­cis­es and a mat.

Tips & Help­ful Infor­ma­tion: Our focus is intend­ed to be more strength-for­ward so we will see more inter­vals spent on that than car­dio. The car­dio exer­cis­es are there to pro­vide a break from the strength train­ing, bring some fun and vari­ety, and ele­vate your heart rate. With a con­sis­tent inter­val time of 35 sec­onds active and 15 sec­onds rest, we alter­nate between our strength and car­dio groups. Strength groups have 3 exer­cis­es and are com­plet­ed twice, where­as the car­dio pairs have 2 exer­cis­es and are com­plet­ed once.

I was inten­tion­al that the car­dio bursts weren’t tax­ing moves for the legs so you can feel more con­fi­dent giv­ing your all for the strength moves! The strength groups start with 2 dif­fer­ent exer­cis­es and then the third com­bines them. This cre­ates a more dynam­ic feel and works the mus­cles once more in the same move­ment pattern.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This work­out is rat­ed a lev­el 3 in dif­fi­cul­ty due to mod­er­ate inter­val tim­ing and scal­able strength and car­dio moves. Your main mod­i­fi­ca­tion is to slow your pace on the car­dio and choose lighter weights to hone in on form for the strength. I also pro­vide a few chal­lengers throughout!

Clos­ing Note: Strength feels a whole lot dif­fer­ent when the heart rate is high­er, way to tack­le this work­out — it was demand­ing in more ways than one!

Rec­om­men­da­tion: This work­out is very sim­i­lar in design to its upper body coun­ter­part: Upper Body Strength with Short Car­dio Bursts

Warm-Up: 7 exer­cis­es, 40 sec­onds each (4.5 minutes)
Alt Reverse Lunge + Hip Flex­or Stretch
Nar­row Squat + Alt Doggie
Kang Squat
Cross­body Arms + Step Tap Behind
Arm Circles
Glute Bridges
Alt SL Glute Bridge

Work­out: 30 inter­vals, 35 sec­onds active / 15 sec­onds rest, 2x strength sets, 1x car­dio (25 minutes)
Glute Bridges (2 x 5 lbs)
Alt SL Glute Bridge (2 x 5 lbs)
Alt SL Glute Bridge + Glute Bridge (2 x 5 lbs)

Alt Toe Tap + Dou­ble Punch­es Up
Chase + Rain­bow Arms

Alt Reverse Lunges (2 x 5 lbs)
Wide Squat RDL (2 x 5 lbs)
Rev. Lunge + Wide Squat RDL + Rev. Lunge (2 x 5 lbs)

Knee + Cross Punch (One Side)
Knee + Cross Punch (Oth­er Side)

**Water Break**

Nar­row Squat (2 x 10 lbs)
Stand­ing Dog­gie (One Side / Oth­er Side) (1 x 10 lbs)
Nar­row Squat + Stand­ing Dog­gie (One Side / Oth­er Side) (1 x 10 lbs)

Cross­body Arms + Step Tap Behind
Arms High to Low + Slight Squat

Dead­lifts (2 x ¹⁵⁄₁₀ lbs)
Alt Reverse Leg Lifts (1 x ¹⁵⁄₁₀ lbs)
Dead­lift + Alt Reverse Leg Lift (2 x ¹⁵⁄₁₀ lbs)

**Water Break**

Cool Down: 5 exer­cis­es, 45 sec­onds each (4 minutes)
SL Ham­string Stretches
Alt Quad Stretch
Supinat­ed Crossover (One Side)
Supinat­ed Crossover (Oth­er Side)
Strad­dle For­ward Fold

Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8