Total Body Sculpting Cardio & Strength Training Workout for Women

How are you doing with your New Year’s resolutions? On point with your workouts and nutrition? If you are ready to mix it up in the gym for maximum calorie burn and total body sculpting, this workout hits everything! Work arms, abs, legs and butt, plus get your heart rate up. Perfect combo of cardio and strength to tone and sculpt your entire bod and kick start your New Year’s goals!

Equipment Needed

An Exercise Mat, TRX Suspension Trainer, 2 Slider Discs, 2 sets of dumbbells (1 light and 1 heavy) and a Fitball

The Workout

Perform the workout as a circuit. Starting with the first move, you’ll either do the exercise for time (see details) or reps. Be sure and do equal reps on each leg for all of the single leg moves. Go through one round or “set” of all 9 moves before beginning the circuit again; do as many sets as you can, with your goal being 3 sets of the entire circuit.

JUMPING JACKS WITH DUMBBELL SHOULDER PRESS

‍Stand with your feet under your hips. Grasp a dumbbell (light weight) in each hand with your elbows bent and hands at ear-height. Jump your feet out into a wide position as you press the dumbbells overhead, keeping them above your shoulders. Jump your feet back together as you lower the dumbbells back to the starting position. This completes one rep. Set a timer and continuously repeat the move for one minute.

SINGLE ARM ALTERNATING BICEP CURLS

‍Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell (heavy weight) in each hand with an underhand grip. Curl one dumbbell to your shoulder. Lower dumbbell to starting position, then curl the dumbbell in your opposite hand. Keep alternating arms for a total of 24 reps (12 each arm).

LOW LUNGES

Start in a lunge position with your right foot forward and your left heel off the ground. Hold a dumbbell (heavy weight) in each hand. Bend both knees and drop your back knee as close to the ground as possible. Come back up slowly to the starting position and repeat for a total of 15 reps. Once you complete the reps, switch legs and do a set with your left foot forward before moving on to the next exercise.

SINGLE ARM ALTERNATING FRONT RAISES

‍Grasp a dumbbell (light weight) in each hand. Position dumbbells in front of the top of your legs with your elbows straight or slightly bent. Raise one dumbbell forward and upward until the weight is shoulder height. Lower and repeat with opposite arm. Keep alternating arms for a total of 24 reps (12 each arm).

TRX SINGLE LEG SQUATS

‍Adjust the TRX handles to mid-length. Grab the handles and raise your left leg off the ground. Begin the exercise by squatting down with your right leg while keeping your left leg in front of you. Squat down as far as you can. Using your hamstrings and glutes, push yourself back up to the starting position. Repeat for a total of 15 reps. Once you complete the reps, switch legs and do a set with your left left before moving on to the next exercise.

FITBALL ATOMIC PUSH UPS

Place your feet on top of a Fitball and place your hands on the ground in front of you in a push-up position. Holding your back straight and pulling your abs in, bend your knees and bring them toward your chest.  Extend your legs back to the starting position and complete one push up. Return to starting position and repeat for a total of 12 reps.

FITBALL AB CRUNCHES

‍Start by sitting on the Fitball. Walk your feet forward and roll your back over the ball with your shoulders and head hanging off and your knees and hips bent. Place your hands on the back and sides of your head. Gently press your lower back into the ball, raise your hips and lift your chest towards the ceiling to "crunch". Come back down slowly to the starting position and repeat for a total of 25 reps.

SLIDER DISC MOUNTAIN CLIMBERS

Start in a plank position with your hands right underneath your shoulders. Flex your feet and place your toes on top of the discs, hip-width apart. Keeping your back flat and your core engaged,  bring your right knee towards your chest. Switch legs by extending your right leg back to the starting position while drawing your left knee towards your chest. Set a timer and continue alternating legs for one minute.

SLIDER DISC BICYCLE CRUNCHES

‍Start by laying on a mat with your knees straight, a gliding disk under each heel and hands behind your head. Twist as you lift your chest and bend your right knee, pulling it towards you, while bringing your left shoulder across into a bicycle crunch. Lower back down slowly to the starting position and repeat the move with your left knee coming in to your right shoulder. Alternate legs for a total of 24 reps.

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