Cardio + Strength Mash Up is only 10 minutes long; 3 minute warm up (the warm up previews first exercise but w/out weights) and 1 minute stretch. So the total actual training time is 6 minutes, not counting warm up and stretch (actually, even less since the last 30 seconds is Jessica talking, so 5:30 minute training time). For such short little workout, it was intense. Not super intense, but I was using it as more of a warm up. So it was an intense warm up! I started with this workout and finished with Jessica’s 20 minute Cardio Sculpt. These are both metabolic weight training workouts and I used them together as my doubles/cardio workout of the day. They worked very well together for that.
As I said, this is not super intense, but you could easily repeat the 5:30 minute circuit several times for something more intense. And it would be more intense if you repeated the circuit several times. Or you can use it like I did as a warm up–or even use it as a finisher by using a kettlebell or dumbbell during the warm up rather than doing the warm up with no equipment (which would extend your training time).
Equipment: Jessica uses 10 pound dumbbells and a mat. The weights listed below are what I used.
- Swing squat thrust (single arm kettlebell swing w/ a dumbbell) (20# KB)
- Reverse lunge while holding one DB overhead in one hand (opposite hand from working leg) (one 10# DB)
- Squat row to squat thrust (do one bent over row + one squat thrust) (15# DBs)
- Plank squats (while in straight arm plank, squat while in plank, pushing knees back to feet then returning to plank)