Cardio + Sculpt Workout & a workout Formula so you can make your own workout

Here is your Cardio + Sculpt Workout :) 

Below the workout is an easy to follow Cardio+ Sculpt workout formula so that you can learn how to create your own workouts to do at home.

I hope you enjoy. Please comment below with your feedback 

CARDIO + SCULPT WORKOUT #1

ROUND#1 Strength

Plie Squat 15 reps

Front+ Side Straight Arm Shoulder Raises 15 reps

Alternating Reverse Lunges 15 reps each leg

Walking Pushups 15 reps * Get on knees to modify

Repeat 3x

REST 60 Seconds

Round #2 Cardio

Burpees   30 sec

Fast Squats with alternating Front Kicks  30 sec

Jumping Jacks 30 sec

Squat Jacks * hands locked behind head  30 sec

Repeat 2x

REST 60 seconds


ROUND #3 Strength

Narrow squat with calf raise at the top 15 reps

Alternating Bicep Curls 15 reps

Glute Bridge with weights 15 reps

Chest Fly + Skull Crusher Super set 15 reps

Repeat 3x

* A super set means you immediately go into the next exercise no rest in-between sets.

So you would do 15 reps of chest fly straight into your 15 reps of your skull crusher working the back of the arms 

REST 60 seconds

ROUND #4 Cardio

Burpees 30 sec

High Knees 30 sec

Plyo Plie Squats clicking heels 30 sec

Speed Skaters * try to touch the ground. Move fast 30 sec

Repeat 2x

REST 60 seconds

ROUND #5 AB Finisher

Crunches 15 reps

Bicycle Crunches 15 reps

Reverse Crunches 15 reps

Plank 1 min

Repeat 2x

Beginners* Only go through each round once. Use lighter weight or no weight at all. 

And here is the Cardio+Sculpt Formula

Cardio + Sculpt Formula

ROUND #1

Lower Body exercise 15 reps 

Upper body exercise 15 reps

Lower Body exercise 15 reps

Upper body exercise 15 reps

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #2

Cardio 30sec

Cardio 30sec

Cardio 30sec

Cardio 30sec

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round#3

Lower Body exercise 15 reps 

Upper body exercise 15 reps

Lower Body exercise 15 reps

Upper body exercise 15 reps

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #4

Cardio 30sec

Cardio 30sec

Cardio 30sec

Cardio 30sec

*Intermediate/Advanced Repeat 2-3 times before moving onto next round

Rest 60 sec

Round #5 Abs

Crunch 15 reps

Obliques 15 reps

Lower Abs 15 reps

Plank 1 min

Optional Repeat ab round 2-3 times

** If you prefer to use seconds instead of reps feel free to replace 15 reps with 30 seconds each exercise.

Beginners go through circuit 1 time.

Intermediate/Advanced Repeat each round 2-3 times resting 60 seconds before moving onto the next round.

EXERCISES YOU CAN PICK FROM

Lower Body Exercises

Squat

Plie Squat

Reverse Lunges

Walking lunges

Forward Lunges

Dead lifts

Glute Bridges

Calf Raises

Upper Body

Shoulders- Shoulder Press

Reverse Flys

Upright Rows

Deep Swimmers Press

Biceps- Alternating Bicep Curls

Hammer Curls

One arm Curl

Triceps- Tricep bench or chair dips

Over head Tricep Ext

Skull Crushers

Tricep Kick backs

Tricep Push ups

Chest- Chest Press

Chest Fly

Wide push ups

Back Rear Delt Flys

One Arm Lat Rows

Bent over reverse Rows

Wide Band Pulls

Pull Ups

Regular Pushups

Cardio Bursts

Jump Squats

Jump Lunges

Mountain Climbers

Jumping Jacks

Fly Jacks

Burpees

High Knee Runs

Plank Jacks

*All Plyo versions of most lower body exercises

Core

Plank Twist Twist

Plank

Side Planks

Crunch

Bicycle Crunches

Oblique Crunch 

Reverse Crunches

Alternating Leg Lowers