Serious Morning Cardio/Weight Workout

Here’s a killer combo that incorporates cardio and most importantly weight training. Feel free to adjust weights and reps as fit for you keeping in mind the weight sections consists of 3 sets.  That said always consider starting out heavier you can always reduce the weight.  

5 minute warmup

  • Jog (1 minute)
  • Jumping Jacks (1 minute)
  • Side lunges (alternating for 1 minute)
  • High knees (1 minute)
  • Alternating toe touch (1 minute)


Workout (3 sets, 2 parts)


Part I

  • Jump rope (1 minute)
  • Dead lifts  with alternating leg extensions (10-12 reps, 15-30lbs)
  • Bent over chest fly (10-12 reps, 8-10lbs)
  • Concentration bicep curls alternating (10-12 reps each arm, 10-15 lbs)


Part II

  • Jump rope (1 minute)
  • Plank rows (20 consecutive rows each arm, 15lbs)
  • Tricep extentions (10-12 reps, 15-20lbs)
  • Hammer curls (10-12 reps, 10-15lbs)


Repeat above 3x


Part III (repeat 2x)

  • Plyo box jumps (15)
  • Stability ball crunches (20 reps holding 10lb weight)
  • Stability ball lower back extensions (12 reps)


Cooldown (5 minutes) – light yoga and stretches


Ahhh, now don’t you feel stronger already? 


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