40 Minute Blast - Abs, Cardio And Resistance Workout
A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!
Workout Summary
Main Goal: General Fitness
Workout Type: Cardio
Training Level: Beginner
Days Per Week: 1
Equipment Required: Bodyweight, Dumbbells
Target Gender: Male & Female
Author: John Gormen
Workout Description
Strap on your game face, stretch, get warmed up and let's roll!
This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.
You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.
It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.
This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.
You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.
It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.
| 40 Minute Blast | |
|---|---|
| Abs, Cardio and Resistance Workout | |
| Exercise | Reps |
| Dumbbell Bench Press | 10 |
| Treadmill - Walking | 30 seconds |
| Weighted Sit Ups | 20 |
| Treadmill - Running | 30 seconds |
| Two Arm Dumbbell Rows | 10 |
| Treadmill - Walking | 30 seconds |
| Plank | 30 seconds |
| Treadmill - Running | 30 seconds |
| Dumbbell Arnold Press | 10 |
| Treadmill - Walking | 30 seconds |
| Lying Leg Raises | 20 |
| Treadmill - Running | 30 seconds |
| Dumbbell Lunges | 10 |
| Treadmill - Walking | 30 seconds |
| Floor Toe Reach | 20 |
| Treadmill - Running | 30 seconds |
| Dumbbell Curls | 10 each |
| Treadmill - Walking | 30 seconds |
| Abdominal Air Bike | 20 |
| Treadmill - Running | 30 seconds |
| Exercise | Reps |
| Dumbbell Flyes | 10 |
| Treadmill - Walking | 30 seconds |
| Weighted Sit Ups | 20 |
| Treadmill - Running | 30 seconds |
| Pull Ups | 10 |
| Treadmill - Walking | 30 seconds |
| Plank | 30 seconds |
| Treadmill - Running | 30 seconds |
| Side Dumbbell Laterals | 10 |
| Treadmill - Walking | 30 seconds |
| Lying Leg Raises | 20 |
| Treadmill - Running | 30 seconds |
| Goblet Squats | 10 |
| Treadmill - Walking | 30 seconds |
| Floor Toe Reach | 20 |
| Treadmill - Running | 30 seconds |
| Two Arm Seated Dumbbell Extension | 10 each |
| Treadmill - Walking | 30 seconds |
| Abdominal Air Bike | 20 |
| Treadmill - Running | 30 seconds |
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