Total Body Strength & Cardio

Total Body Strength & Cardio is a short but intense total body cardio + strength workout from Heather Robertson. She does a great job hitting every muscle group in your body through compound exercises that work both the upper and lower body with the same exercise. Plus you get some cardio! A great little workout to use as an add on/finisher workout or even something to do when you are short on time. This workout is made up of 3 circuits, each containing 3 exercises. Each circuit is done twice before you move on to then next circuit. The exercises are all done interval style: 45 seconds of work followed by 15 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 your next exercise.

Total Body Strength & Cardio is 24:02 minutes; 2:20 minute warm up and 2 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Lunge & press (hold one DB in one hand, do stationary lunges while also doing a single arm Arnold press at top of lunge) (one 18# DB)
  2. Repeat #1 on other side of body
  3. Weighted jacks (jack the legs while arms do overhead press) (5# DBs)
  4. Repeat #1-3

30 second rest

Circuit 2:

  1. Squat & curl (stand with legs wide and a DB in each hand, lower into squat and hold, do one double arm hammer curl then stand) (18# DBs)
  2. Renegade push ups (one renegade row each arm + one push up) (30# DBs)
  3. Chest fly bicycle (lay on back and do chest flys while also bicycling legs) (20# DBs)
  4. Repeat #1-3

30 second rest

Circuit 3:

  1. Curtsy & lift (one curtsy lunge + one single arm straight arm lateral raise) (one 9# DB)
  2. Repeat #1 on other side of body
  3. Stand up & hop (start in high kneeling on mat, step forward into kneeling lunge with one foot, step the other foot forward so you are in squat, jump, landing in squat and step one foot back into kneeling lunge then step other foot back so you are back in starting position of high kneeling, alternate lead leg)
  4. Repeat #1-3

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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