At Home STRENGTH + CARDIO Workout // Total Body

At Home Strength + Cardio Workout // Total Body is an intense little cardio + strength finisher workout from Heather Robertson. There is no warm up so you jump right into some intensity. Since I used this as a finisher after another intense workout, my muscles were burning from the beginning. This is a super set workout. Heather pairs 2 exercises together–one strength and one cardio exercise. You will repeat each superset 3 times before moving on to the next superset. And Heather does manage to work your entire body in just 17 minutes. Another excellent finisher! Each exercise is done for 30 seconds followed by 10 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

At Home Strength + Cardio Workout // Total Body is 17:43 minutes; 55 second intro; no warm up or stretch. Equipment: dumbbells and fitness mat. Heather is using 10 pound dumbbells. The weights listed below are what I used.

Superset 1:

1. Squats (w/ DBs at shoulders) (25# DBs)
2. Squat jumps
3. Repeat #1 & 2 two more times

15 second rest

Superset 2:

1. Curl + press (hammer curl into an overhead press) (15# DBs)
2. Front swing (holding one DB in both hands, do a kettlebell swing) (one 15# DB)
3. Repeat #1 & 2 two more times

15 seconds of rest

Superset 3:

1. Toe touch (lay on mat with legs extended to ceiling and holding one DB in both hands, crunch upper body, reaching DB toward feet then lower straight legs until they are a few inches off the floor) (one 15# DB)
2. Mountain climbers
3. Repeat #1 & 2 two more times

15 seconds of rest

Superset 4:

1. Renegade rows (one push up + one renegade row each arm) (25# DBs)
2. Burpee jacks (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)
3. Repeat #1 & 2 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.