Total Body // Strength & Cardio Workout

Total Body // Strength & Cardio Workout is a total body strength workout from Heather Robertson. Though she does include cardio bursts it’s not really a cardio + strength workout since there is only a total of 3 minutes of cardio in the entire workout. Still, the cardio bursts were a nice break from the strength work. Except for the final cardio burst. I am not a fan of mountain climbers though I always do them when they appear in workouts. They are no fun! Other than that, this was a solid and enjoyable workout.

This workout has 3 circuits, each containing 3 strength exercises. Each circuit is done 3 times. Before you move on to the next circuit you will do one 60 second cardio burst. The exercises are all done interval style; the strength exercises are each done for 40 seconds of work followed by 20 seconds of recovery and, as already mentioned, the cardio bursts are done for 60 seconds. It is followed by 30 seconds of recovery. 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.

Total Body // Strength & Cardio Workout is 38:30 minutes; 2:30 minute warm up and 3 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 25 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Goblet squat (one 45# DB)
  2. Double arm overhead shoulder press (20# DBs the first set, 18# DBs the last 2 sets)
  3. Bent over rear delt flys (8# DBs)
  4. Repeat #1-3 two more times

Cardio Burst: Jumping jacks for 60 seconds

30 second rest

Circuit 2:

  1. Deadlifts (37.5# DBs)
  2. Curl & press (palms up bicep curl, stop when DBs are at shoulder level and do an overhead press with palms facing you, when DBs are back at shoulders, lower arms back to start) (16.5# DBs)
  3. Tricep kickbacks (13# DBs)
  4. Repeat #1-3 two more times

Cardio Burst: High knee run for 60 seconds

30 second rest

Circuit 3:

  1. Side lunge & raise (alternating stationary side lunges, between each lunge to a double straight arm lateral raise) (9# DBs)
  2. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
  3. Overhead tricep press (French press) (one 25# DB)
  4. Repeat #1-3 two more times

Cardio Burst: Mountain climbers for 60 seconds

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


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