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These are designed to be done at the end of a real workout so they are more "cardio" in nature. Your muscles will be burned out by now so you will not need a lot of resistance or weight. It’s worth saying again, don’t use too much resistance. Do not rest between exercises. Take a 1-minute rest between circuits. These hybrid "resistance cardio" complexes can be done with two 20 lb dumbbells or with a barbell when applicable. Some of the exercises or complexes can be done using bodyweight depending on your current fitness level. Pick one complex to perform at the end of your regular workout. Stick with your favorite or rotate through them all.

**HYBRID CARDIO COMPLEX 1** a. Dumbbell Squat Push Press x 20 repetitions. b. Dumbbell Lunges x 10 repetitions for each leg. c. Dumbbell Renegade Rows x 10 repetitions for each arm. d. Jumping Burpees x 10 repetitions. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 2** a. Dumbbell Overhead Walking Lunges x 30 yards. b. Dumbbell Squats x 20 repetitions. c. Skip Rope x 100 skips. d. Sit Ups x 15 reps. Repeat this circuit 3-4 times.


**HYBRID CARDIO COMPLEX 3** a. Bodyweight Squat Jumps x 15 repetitions. b. Dumbbell Step Ups x 10 repetitions for each leg. c. Explosive Push Ups x 15 reps. d. Knees to Bows x 10 reps. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 4** a. Bear Crawls x 30 yards. b. Sprint x 30 yards and back. c. Dumbbell Burpee Presses x 10 repetitions. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 5** a. Repetitive Box Jumps x 10 – 20 repetitions. b. Burpees x 10 reps. c. Sit Ups x 15 reps. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 6** a. Dumbbell or Kettlebell Swings x 20 repetitions. b. Knees to Bows x 10 repetitions. c. Bicycle Crunches x 20 repetitions. Repeat this circuit 3-4 times.


**HYBRID CARDIO COMPLEX 7** a. 100 yard sprint b. 100 yard Bear Crawl c. Skip Rope x 100 skips. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 8** a. Lateral Jumps Over a Bench x 20 repetitions. b. "Hand Step Ups" to the same bench x 20 reps. c. Crunches with Legs Over a Bench x 20 reps. Repeat this circuit 3-4 times.

**HYBRID CARDIO COMPLEX 9** a. Barbell Squat Push Press (Thrusters) x 50 reps. b. Jumping Chin Ups x 20 repetitions. c. V-Up Crunches x 20 reps. Repeat this circuit 3-4 times.


Hybridcardiocomplexes