Cardio Strength Circuit

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by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

Getting bored of only doing cardio on one day and strength training another day? Why not combine them into one fun workout?! You will be able to work harder in a shorter amount of time while still getting the full benefits of a cardio and muscular strength workout. Not to mention adding strength training into a running program will help improve your form, increase your speed and reduce your risk of injury tremendously!

Begin on the treadmill.

Run 1 mile as a warm up

Strength Circuit: Complete 1-2 rounds

  • 10 Push ups
  • 10 Bent over rows
  • 10 1 ¼ Squats
  • 10 Squat Presses
  • 20 (total) Reverse Lunges
  • 20 Jump Squats
  • 15 Kettlebell swings
  • Pull ups until failure

Repeat the workout in its entirety 2 more times times starting with another mile on the treadmill at a faster pace. After you’ve finished your 3rd round, you’ll end the workout with one more mile, this should be your fastest mile yet!  

At the end, you should have completed the Strength circuit 3 times and will have ran a total of 4 miles and don’t skip the stretch! Stretching is as important, if not more important, as the workout itself! Stretch your muscles when they’re warm will give you the full benefits of static stretching, improving your flexibility and decreasing your risk of injury and help decrease muscle soreness.