Workout Summary
Main Goal:
General Fitness
Workout Type:
Cardio
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
Strap on your game face, stretch, get warmed up and let's roll!
This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.
You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.
It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.
| 40 Minute Blast | |
|---|---|
| Abs, Cardio and Resistance Workout | |
| Exercise | Reps |
| Dumbbell Bench Press | 10 |
| Treadmill - Walking | 30 seconds |
| Weighted Sit Ups | 20 |
| Treadmill - Running | 30 seconds |
| Two Arm Dumbbell Rows | 10 |
| Treadmill - Walking | 30 seconds |
| Plank | 30 seconds |
| Treadmill - Running | 30 seconds |
| Dumbbell Arnold Press | 10 |
| Treadmill - Walking | 30 seconds |
| Lying Leg Raises | 20 |
| Treadmill - Running | 30 seconds |
| Dumbbell Lunges | 10 |
| Treadmill - Walking | 30 seconds |
| Floor Toe Reach | 20 |
| Treadmill - Running | 30 seconds |
| Dumbbell Curls | 10 each |
| Treadmill - Walking | 30 seconds |
| Abdominal Air Bike | 20 |
| Treadmill - Running | 30 seconds |
| Exercise | Reps |
| Dumbbell Flyes | 10 |
| Treadmill - Walking | 30 seconds |
| Weighted Sit Ups | 20 |
| Treadmill - Running | 30 seconds |
| Pull Ups | 10 |
| Treadmill - Walking | 30 seconds |
| Plank | 30 seconds |
| Treadmill - Running | 30 seconds |
| Side Dumbbell Laterals | 10 |
| Treadmill - Walking | 30 seconds |
| Lying Leg Raises | 20 |
| Treadmill - Running | 30 seconds |
| Goblet Squats | 10 |
| Treadmill - Walking | 30 seconds |
| Floor Toe Reach | 20 |
| Treadmill - Running | 30 seconds |
| Two Arm Seated Dumbbell Extension | 10 each |
| Treadmill - Walking | 30 seconds |
| Abdominal Air Bike | 20 |
| Treadmill - Running | 30 seconds |
Comments (14)
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Posted Thu, 02/28/2013 - 23:08
this sounds really good but just a question. is there any resting period like how would i go from dumbbell bench press to walking to situps to running that too on a treadmill without looking completely crazy.
Posted Sat, 03/02/2013 - 16:25
About a 90 second rest period
Posted Sun, 04/14/2013 - 10:44
He said in the second paragraph: "Rest 15-30 seconds between each step of the workout."
Posted Sat, 03/02/2013 - 16:25
About a 90 second rest period
Posted Sat, 03/02/2013 - 21:21
i would like to try this, but i will look like a crazy man running around the gym.
Posted Wed, 03/06/2013 - 11:32
Hello -- I had a chance to try out the routine, and to facilitate the logistics in my situation, I made the following changes:
I combined the treadmill routines into two five minute exercises, walking and then running, at the beginning of the workout. When I did the walking, I made sure to have the treadmill at the highest incline setting. By the time I completed the entire workout routine, I had worked up a sweat.
Does my making the above changes run counter to the goals set by the program?
Posted Sun, 03/17/2013 - 09:02
The treadmill walking is effectively your rest, and as such, the routine should not be done with rests. And yes, @Andy, the modifications you've made are counter intuitive of the workout goal.
Posted Tue, 03/19/2013 - 21:32
very good interal training workout but you look crazy so i made on slight change as the treadmill is kind of redundant for only 30 seconds at a time. i would recommend doing burpies, jump squats and other leg/cardio workouts instead, it would be much quicker and much more efficient.
Posted Mon, 04/01/2013 - 12:59
Can i do it everyday?
Posted Wed, 05/01/2013 - 23:35
I LOVE THIS!
although i have to admit if you didn't have a home gym with a treadmill you would probably look a little silly running around from the weights to the treadmill ! i did this exact one at home then when i was in the gym i changed the treadmill to jumping jacks, knee highs, jump rope ect, to get the heart rate up.
Posted Thu, 05/02/2013 - 11:14
i am a 63 year old man and i want to know what i can do for exercise for my legs , i have poor circletation in my legs have problem walking,i got on your web site and did not see anything that i can do for exercise, could you help me ok russ?
Posted Thu, 05/16/2013 - 23:52
did not hear from you yet?
Posted Thu, 05/09/2013 - 11:46
Thanks for posting this abs workout, going to try it out:-) Any tips on what to eat before and after workout? I find that after my workouts I'm so hungry I could eat a horse but I know that if I overdo it my work at the gym will be for nothing, what will help tame my hunger but also help me feed my muscles, any suggestions?
Posted Tue, 05/14/2013 - 11:48
Trying this tonight will let you all know how i get on!! :) excited face! need to get preloaded on amino energy and set all the (walking movements to sprints at highest speed)!!!! i can do this!
lets go!!!
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