This workout combines strength & cardio into compound exercises. Compound exercises use multiple muscle groups to create greater metabolic demand. This is a rep-based workout so you can move at your own pace.
Circuit 1:
Reverse Lunge to Around the World
Hammer to Reverse Row
Triceps Extension
Repeat
Power Move: Single Leg Squat
Circuit 2:
Squat to Snatch
Chest Press with optional Core
Ab Tricycle
Repeat
Power Move: Plank Core Stabilization
Equipment Needed: light set of weights, heavy set of weights
At your request ... an all cardio workout designed to make you sweat and give you endorphins:) This workout is loud and lively! 20 minutes of athletic drills + boxing, ending with a feel-good 5 minute stretch.
Classic mat work that targets full body. Specific cues and progressions allow the body to gain flexibility, strength and balance. This basic mat series is for all levels with added modifications to make it easier or more difficult.
Equipment Needed: one set of super light dumbbells <4 lbs.
Use these two exercises to determine which dumbbells you should be using in the MIF workouts.
