Article By: Callie Hickman
Photos By: Dominic Ceraldi
Workout Demonstrations By: Lauren Gibler and Callie Hickman
Happy #WorkoutWednesday! Try this cardio and weight interval workout the next time you hit the gym (and when you do it, take a gym selfie and tag Prodancecheer on Instagram!):
Cardio:
20 minutes of Treadmill intervals (can also be done outside). Here’s what you do:
1. Jog briskly for 2 minutes and then…
2. Brace yourself by grabbing the rails so you can put your feet on the sides of the treadmill (or if you are running outside, stop and position your legs slightly wider than shoulder width apart) and do 30 seconds’ worth of speed squats
3. Jog briskly for 1:30 minutes
4. Repeat Steps 2 & 3 until you reach your 20 minute mark
Weight Intervals:
Exercise #1: Walking lunges with dumbbells or kettlebells- perform 3 sets of 15 lunges on each leg
Exercise #2: Skaters (click here for form instructions)- perform for one full minute each time in between lunge sets
Exercise #3: Kettlebell or dumbbell Romanian deadlifts (pictured below)– perform 3 sets of 12-15 reps
Exercise #4: Plank- perform for one full minute each time in between deadlift sets
Exercise #5: Single leg glute kickbacks (pictured at the beginning of this article. I have seen different variations of this machine- one of which is a standing kickback)– perform 3 sets of 12-15 on each leg
Exercise #6: Mountain climbers- perform for 45 seconds each time between glute kickback sets
Cool down by walking and stretching (this would be a good time to do some extra core work if you happen to still have energy left 🙂 )
*Between your sets, there shouldn’t be more than one minute break. Also, if something is too easy for you, add more weights.
Be on the lookout for next week’s #WorkoutWednesday post!
