Combination Resistance & Cardio Exercises Routine

Doberdawn

I am looking to gather exercises for variety to put into routines for doing resistance-cardio. In other words, exercises that get your heart rate up, but also incorporate some strength training (e.g. dumbbells, lunges, push ups, etc.) to build LBM. I have been doing the DVD 30 Day Shred, but it is BORING to do every day. I have a number of workout routine elements, but am looking for more and thought I'd start a thread for us to share them.

Here are a few to start:

Using a step and dumbbells - Step up on one foot, holding dumbbells, punch three times alternating, step back down, step up on the other foot, punch three times, step back down, repeat for 30 seconds to 1 minute.

Hold weight plate and sitting in a V (knees in the air in front of you or, if strong enough, legs straight) turn side to side holding the weight plate out with straight arms to each side alternating.

plank push ups. Get in plank position. Put right hand down, left hand down, raise up into full push up position, put right elbow down, put left elbow down, breathe (in case you forgot), put left hand down, put right hand down, raise up into full push up position, put left elbow down, put right elbow down, then repeat.

ski squats and tricep kickbacks. Stand with arms down at your sides holding dumbbells. Squat down like you're downhill skiing and raise dumbbells up under your armpits as you squat, at the bottom of the squat, raise the arms out back to straight behind you parallel to the ground, return to bent under arm, straighten to standing and lower arms to side.

I have more, but what do you have to share? huh huh

Doberdawn

Nobody out there with exercises to contribute?

mmapags

Google Metabolic Weight Training Complexes. You'll find more than you want.

matt2442

tony hortons crush it book...you get your heart rate up with squats and plyometric exercises and youre also lifting heavily in the resistance routines

DavPul

The spartacus workouts are what you're looking for. Google them or find them on YouTube.

Here's one of them
https://www.youtube.com/watch?v=k9LEjEV2n1Q&feature=youtube_gdata_player

Edited to add my favorite bodyweight routine. I do this once per week for cardio
https://www.youtube.com/watch?v=rsFQk4ZKi5I&feature=youtube_gdata_player

Doberdawn

The spartacus workouts are what you're looking for. Google them or find them on YouTube.

Here's one of them
https://www.youtube.com/watch?v=k9LEjEV2n1Q&feature=youtube_gdata_player

Edited to add my favorite bodyweight routine. I do this once per week for cardio
https://www.youtube.com/watch?v=rsFQk4ZKi5I&feature=youtube_gdata_player

For some reason, those came up as invalid links on my smartphone. But, I did Google it, and that is what I'm looking for. Thanks.

Doberdawn

The spartacus workouts are what you're looking for. Google them or find them on YouTube.

Here's one of them
https://www.youtube.com/watch?v=k9LEjEV2n1Q&feature=youtube_gdata_player

Edited to add my favorite bodyweight routine. I do this once per week for cardio
https://www.youtube.com/watch?v=rsFQk4ZKi5I&feature=youtube_gdata_player

For some reason, those came up as invalid links on my smartphone. But, I did Google it, and that is what I'm looking for. Thanks.

Weird, links work on a computer, just not on a smartphone... even though my android will play youtube. Go figure.

P.S. They look awesome. I've added them to my favorite workout video links on Youtube so I should be able to get to them now from my smartphone. Thanks again DavPul

DavPul

happy to help. That bodyweight one by Funk is my all time favorite. But there are dozens of these. The spartacus workout has 4 official versions and spartacus 2012 was my favorite. But as you get used to the routines you can mix and match whatever exercises you want.

Another thing I do is alternate strength with cardio. 1 minute skip rope, 1 min pushups, 1 min rope, 1 min chinups, 1 min rope, 1 min russian twists, etc. Or do burpees instead of rope. Or alternate burpees and rope. The combos are endless