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squat jump machine in back

Cardio & Strength Workout

Cook Time 35 minutes

Ingredients

  • StairMaster
  • Elliptical
  • Bike (not recumbent)
  • Treadmill
  • your bad ass self!

Instructions

  1. StairMaster - 1 minute Level 13

  2. 20 Push-ups

  3. StairMaster - 1 minute Level 13

  4. 50 Sit-ups

  5. StairMaster - 2 minute Level 13

  6. 30 Squat Jumps

  7. StairMaster - 1 minute Level 15

  8. 60 Bicycle Crunches

  9. Elliptical - 1 minute Level 14

  10. 20 Push-ups

  11. Elliptical - 2 minute Level 14

  12. 1 minute low plank

  13. Elliptical - 1 minute Level 15

  14. 20 Reverse Lunges (per side)

  15. Bike - 40 seconds slow 20 seconds FAST! level 12

  16. 20 Push-ups

  17. Bike - 40 seconds slow 20 seconds FAST! level 13

  18. 20 V-ups (or tuck-ups)

  19. Bike - 40 seconds slow 20 seconds FAST! level 14

  20. 80 floor bridges

  21. Bike - 2 minutes level 13

  22. Treadmill - SLOW 2 minute incline sideways (per side)