Full body workout with cardio blasts

1 Oct

Since I’m done with P90X now (final recap coming soon), I’ve kind of been doing random workouts and it’s been a very nice change.  I’ve done a few full body workouts, which is a big changed from the P90X strength workouts that focus primarily on 2-3 muscle groups at a time. 

I like workouts that switch up a lot, that’s why there are 8 different circuits in this one.  It takes around 40 minute and let me tell you I was sweating by the end of it.

Each circuit is a superset.  A superset is when you perform 2 exercises in a row with no rest in between.  You’ll go through the circuit 2 times, move onto the cardio blast then move onto the next circuit.  This full body workout keeps your heart pumping and keeps you from getting bored because there is a lot of change.  Rest for 30-60 seconds between the cardio blast and the next circuit.

Note: The weights I listed worked for me.  You may use lighter of heavier weights, just make sure the last 3-4 reps are very challenging. 

Full body workout with cardio blasts

Circuit 1 (chest and back)
Laying chest fly: 12 reps @ 10lbs
Close grip pull ups (can be assisted or with bands): 12 reps
*repeat circuit*
Cardio blast: 25 jumping jacks

Circuit 2 (legs and shoulders)
Pendulum lunges: 12 reps on each leg with 10lbs dumbbells
Alternating overhead shoulder press: 12 reps @ 10lbs
*repeat circuit*
Cardio blast: 25 high knees

Circuit 3 (biceps and triceps)
Alternating bicep curl with a twist at top: 12 reps @ 10lbs
Double arm tricep kickback: 12 reps @ 8lbs
*repeat circuit*
Cardio blast: 25 burpees

Circuit 4 (abs and obliques)
In-and-outs: 15 reps
Russian twist with medicine ball (4 lb): 15 reps
*repeat circuit*
Cardio blast: 25 vertical jumps (jump straight up in the air)

Circuit 5 (back and chest)
Lawn mowers: 12 reps @ 15lbs
Decline push ups: 12 reps
*repeat circuit*
Cardio blast: 25 gap jumps (like you are jumping over a river)

Circuit 6 (legs and shoulders)
Plie squat with kettle bell/dumbbell (10lbs): 15 reps
Lateral raise: 12 reps @ 8lbs
*repeat circuit*
Cardio blast: 25 mountain climbers

Circuit 7 (biceps and triceps)
In-and-out hammer curls: 12 reps @ 10lbs
Tricep dips (legs bent, straight or on another chair): 15 reps
*repeat circuit*
Cardio blast: 25 butt kicks

Circuit 8 (abs and obliques)
Ab scissor kicks: 20 (5 high, 5 low, 5 high, 5 low)
Low plank with knee-ins: 15 reps on each side
*repeat circuit*
Cardio blast: 25 low squat with hooks 


Remember to warm up and cool down/stretch.  Don’t push yourself beyond your limit.  Listen to you body and make it work for you.

Let me know if you try it out!


4 Responses to “Full body workout with cardio blasts”

  1. Andrea@WellnessNotes October 2, 2010 at 1:05 pm #

    I like full body workouts that keep the hard pumping! Sounds like a great workout. Thanks for sharing!

    Have a great weekend!

  2. kbwood October 2, 2010 at 3:46 pm #

    hey girl! WOW this is an awesome workout- I am bookmarking this FOR sure! thank you!!!

  3. Kris | iheartwellness.com October 3, 2010 at 10:54 am #

    Yea!! I love workouts like this! Thank you for posting 🙂 I am totally going to keep this on my files.

    I loved the P90X, killed me, but great results. Did you notice great results?



  1. Promise of sweat, full body workout « Get Healthy With Heather - October 11, 2010

    […] I said before, I’m into full body workouts right now so this one hit the […]

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