Callie’s Corner: #WorkoutWednesday Cardio and Upper Body Torcher

Article By: Callie Cady
Photo By: Dominic Ceraldi

Happy #WorkoutWednesday! Try this cardio and weight circuit workout next time you hit the gym:

Cardio:
Hit up the stairmaster for 30 minutes and really push yourself to go the highest level your body can handle. For an extra challenge, try to climb your first 100 flights of stairs in under 20 minutes (shoutout to my pal, Nick Blakley for this fun challenge!).

Weight Intervals:
Exercise #1: Seated Cable Rows – perform 3 sets of 12-15 reps
Exercise #2: Skaters (click here for form instructions) – perform for one full minute each time in between seated cable row sets

Exercise #3: TRX Band Overhead Triceps Extensions – perform 3 sets of 12-15 reps
Exercise #4: Plank –  perform for one full minute each time in between triceps extensions sets

Exercise #5: Biceps Curls – perform 3 sets of 12-15 on each leg
Exercise #6: Burpees – perform for 45 seconds each time between sets of biceps curls

Exercise #7: Triceps Pushdown (with Rope)– perform 3 sets of 12-15 
Exercise #8: Mountain Climbers – perform for 45 seconds each time between sets of triceps pushdowns

Cool down by walking and stretching (this would be a good time to do some extra core work if you have time!)

*Between your sets, there shouldn’t be more than one minute break. Also, if something is too easy for you, add more weights and/or reps*

 

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