2025 New Year Strength & Cardio!
An 8-week fitness series combining STRENGTH and CARDIO together, three times per week, 30 minutes per workout! Classes will include a combination of bodyweight-only strength training, HIIT (high intensity interval training), aerobics, abs, Pilates, yoga, and resistance training with weights or bands (recommended: have 2 sets of dumbbells, one lighter for upper body, one heavier for lower body, and/or a long band as well as a loop or “booty” band.) Get the best of both worlds in a brief workout session.
LIVE CLASSES will be streamed via Zoom Mondays, Wednesdays and Fridays at 10am Pacific Time from January 6th through February 28th. The live Zoom link is listed in the first “lesson” of the course once you register.
This course is open to ALL levels of fitness, as various modifications will be given. You choose your speed, range of motion, resistance and high- or low-impact!
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Start Here!
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Week 1
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Week 2
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Class 4: Full Body Mix-Up
Strengthening arms, core, legs & getting the heart rate up.
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Class 5: Abs, Legs, Tabata
A little set to fire up your abs, then a leg set with one heavy weight, and a spicy Tabata finisher.
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Class 6: Strength
Some repeat rounds of strength training exercises for your enjoyment!
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Week 3
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Class 7: Core, Weights, Cardio Blast
A balanced, efficient workout where you’ll get it all in!
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Class 8: Cardio/Strength Alternates
Today we have a QUICK warmup of 3 exercises followed by alternating strength & cardio intervals and ending with a brutal 2 minute cardio finisher. Let’s go!
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Class 9: Cardio with weights!
3 sections for today’s workout:
1) Cardio with optional LIGHT weights
2) Weight sets (upper-lower)
3) TABATA doubles!
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Week 4
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Class 10: Full Body Intervals
10 minute abs plus alternating strength & cardio intervals.
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Class 11: Cardio Kickboxing
Some fun cardio incorporating punches, kicks, squats, lunges and pushups!
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Class 12: Roll The Die
5 minutes of flow yoga, 12 strength intervals, 12 cardio intervals…the dice tell you what to do!
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Week 5
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Full Body Fun NO REPEATS
A planky warmup followed by 1 min strength intervals, 30s ab intervals, and a Tabata finisher!
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Bodyweight Workout, 3 Sets
3 sets of intervals: 10 full-body cardio intervals 1 min each, 10 leg-strengthening exercises 50 seconds each, 20 upper body exercises 30 seconds each
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2 Sets of Strength
A quick warmup followed by all weight-training, 12 exercises, two sets!
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Week 6
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A little bit of everything
Set 1: Alternating abs & cardio 1 minute intervals for 10 exercises
Set 2: Strength training for 15 exercises
Set 3: THREE 30 second sprint intervals
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Hard, Harder, Hardest
Sets of 3’s, in decreasing time intervals with increasing intensity.
Outline:
Exercise 1: low intensity/strengthening for 1 minute
Exercise 2: moderate intensity for 45 seconds with a 15 second rest
Exercise 3: high intensity for 30 seconds
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Superset Triples
A whole lotta strength! 4 groups of supersets!
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Week 7
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Total Core
This class focuses on functional core strength. So we start with one set of 10 exercises that incorporate LEGS (1 minute, two rounds) and finish with 5 PAIRS of 30-second intervals to fold in some cardio with our core (2 rounds each pair.)
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All the Arms
NO REPEAT: 3 sets. Bodyweight, light weights, heavy weights.
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Yoga Sculpt
A full body, gentler “deload” workout for you!
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Week 8