35-Minute Total Body Blast

A taught yesterday's Total Body Blast class, a combined cardio and high repetition weight workout that typically runs for 30 minutes to an hour. I enjoy the compressed format since it allows for combo practice, and still gets a great workout in.

The structure of the workout was:

Warmup (5 min)

Cardio/Weight Combos (25 min)
- step lunges and bicep curls (2 sets of 15 x 8lb per leg)
- squat press (2 sets of 15 x 8 lb in between step lunges)
- side lunge and rows (2 sets of 15 x 8 lb per arm / leg)
- Bulgarian squats with tricep flies (2 sets of 15 x 5 lb per arm / leg)
- squats with weight punches (2 sets of 15 x 5 lb per arm in between Bulgarian squats)
- calf raises with weights (1 set of 15 x 8 lb)
- toes turned out calf raises with weights (1 set of 15 x 8 lb)
- toes turned in calf raises with weights (1 set of 15 x 8 lb)
- uneven push ups with step (1 set of 15 per arm)
- knee / glute raises (1 set of 15 in between push ups per leg)
- "fire hydrant" hip raises on hands and knees (1 set of 15 after knee / glute raises per leg)
- leg raises / skull crushers (2 sets of 15 x 5 lb)
- leg raises / chest press (2 sets of 15 x 5 lb)
- chest flies with 45-degree angle legs (2 sets of 15 x 5 lb)
- oblique twists (1 min)

Cool Down & Stretch (5 min)

It's really amazing how much you can do in 30 minutes - my quads, shoulders, and chest are a tad sore today, but I'll stretch it all out with my Pilates class today.