This 4-Move Workout Combines Weights and Cardio for a Big Session

·2-min read
Photo credit: PeopleImages - Getty Images
Photo credit: PeopleImages - Getty Images

Choosing between weights and cardio isn’t quite the dichotomy some people make it out to be. In fact, combining the two with a hybrid approach can elicit some seriously impressive results in both domains, with the added bonus of a real-world carry-over of learning to lift under fatigue.

The upper-body hit below delivers a mash-up of bodybuilding staples, pumping up your shoulders, back, chest and core; and provides a hearty dose of lung-tickling cardio to boot. You'll get the best of both worlds for a physique that looks as good as it feels.

For maximum gains, you’re going to be utilising the 'ladder' format, beginning with one rep of each movement and adding an additional rep each round (ie. one of each, then two of each, then three of each etc.)

With a 20 minute timer running, your challenge is to see how far up the ladder you can make it, resting only as necessary to keep your form in check. Your goal next time to tackle this workout? Climb higher.

Push-up on dumbbell x 1, 2, 3, 4… etc.

Drop into a plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Renegade row x 1, 2, 3, 4… etc.

After your final push-up, remain in a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (left+right equals one rep)

Push Press x 1, 2, 3, 4… etc.

On your third clean, keep the dumbbells on your shoulders palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.

Burpees x 1, 2, 3, 4… etc.

Here’s where the fun starts. Drop your dumbbells then immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

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