The All-In-One-Workout!

If you need a mix of strength, cardio and flexibility, try this workout:

Equipment
-Free weights
-Cardio machine, although you could jump rope, or use burpees/jumping jacks to elevate the heart rate.

Time
Approximately 45 minutes

The All-In-One Workout

Warm Up
-5 minutes cardio
-Gradually increasing difficulty every minute for the entire duration.

Flexibility 1
-2 minutes of dynamic stretching.
-This is not static stretches (holding the stretch). Dynamic stretches would be arm circles, knee raises, and stretches that are not held for more than a few seconds.
-The purpose of this is to limber up and prepare your body properly for the weight routine.

Strength
-Approximately 10 minutes
-Try to make it through the sequence with little rest in between sets
-Perform each set until you are fatigued.
-Aim for a weight amount that fatigues your muscles around 12 reps

Push Ups
One Arm Row
Squats
Shoulder Press
Bicep Curls
Lunges
Overhead Extension
Crunches

Cardio 2
10 minutes
-Intervals of 2 minutes intense, 3 minutes easy.

Repeat Strength Workout
-10 minutes

Flexibility 2
-5-8 minutes
-Static stretches
-Pick a stretch for each muscle group. Hold 15 seconds and repeat twice.

This workout is great for fat burn, and improvements to both strength and flexibility. If you do the workout more than once a week, switch up the strength exercises for variety. For example: Change bicep curls to hammer curls, and push ups to bench press.

Try It!

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