30 Minute Advanced Cardio Blast Mini Stepper with Bands Workout

Get an intense full body workout with this 30 minute advanced mini stepper with bands workout that blends cardio, resistance band and bodyweight exercise.

2 min read

Workouts

30 Minute Advanced Cardio Blast Mini Stepper with Bands Workout

WORKOUT:

OVERVIEW:

Get an intense full body workout with this 30 minute advanced mini stepper with bands workout that blends cardio, resistance band and bodyweight exercise. Challenge yourself and work up a sweat with this fun burner workout!

Workout Details

WARMUP
Warmup: Step Jacks – 30 seconds
Warmup: Butt Kicks – 30 seconds
Warmup: Squats – 30 seconds
Warmup: Squats w/ Twists – 30 seconds
Warmup: Basic Steps – 60 seconds

CARDIO BURST CIRCUIT 1
Circuit 1: Quick Steps – 40 seconds
Circuit 1: Power Steps – 40 seconds
Circuit 1: Basic Steps – 40 seconds
Circuit 1: Quick Steps – 40 seconds
Circuit 1: Power Steps – 40 seconds
Circuit 1: Basic Steps – 40 seconds

UPPER BODY CIRCUIT 1
Circuit 1: Alternating Bicep Curl to Bicep Curl – 40 seconds
Circuit 1: Bent Over Row to Tricep Kickback – 40 seconds
Circuit 1: Shoulder Raises – 40 seconds
Circuit 1: Alternating Bicep Curl to Bicep Curl – 40 seconds
Circuit 1: Bent Over Row to Tricep Kickback – 40 seconds
Circuit 1: Shoulder Raises – 40 seconds

LOWER BODY CIRCUIT 1
Circuit 1: Pop Squats – 40 seconds
Circuit 1: Walkouts w/ 4x Climber – 40 seconds
Circuit 1: Back Lunge to Knee Drives – 40 seconds
Circuit 1: Pop Squats – 40 seconds
Circuit 1: Walkouts w/ 4x Climber – 40 seconds
Circuit 1: Back Lunge to Knee Drives – 40 seconds

Rest – 60 seconds

CARDIO BURST CIRCUIT 2
Circuit 2: Quick Steps – 40 seconds
Circuit 2: Power Steps – 40 seconds
Circuit 2: Basic Steps – 40 seconds
Circuit 2: Quick Steps – 40 seconds
Circuit 2: Power Steps – 40 seconds
Circuit 2: Basic Steps – 40 seconds

UPPER BODY CIRCUIT 2
Circuit 2: Alternating Bicep Curl to Bicep Curl – 40 seconds
Circuit 2: Bent Over Row to Tricep Kickback – 40 seconds
Circuit 2: Shoulder Raises – 40 seconds
Circuit 2: Alternating Bicep Curl to Bicep Curl – 40 seconds
Circuit 2: Bent Over Row to Tricep Kickback – 40 seconds
Circuit 2: Shoulder Raises – 40 seconds

LOWER BODY CIRCUIT 2
Circuit 2: Pop Squats – 40 seconds
Circuit 2: Walkouts w/ 4x Climber – 40 seconds
Circuit 2: Back Lunge to Knee Drives – 40 seconds
Circuit 2: Pop Squats – 40 seconds
Circuit 2: Walkouts w/ 4x Climber – 40 seconds
Circuit 2: Back Lunge to Knee Drives – 40 seconds

COOLDOWN
Cooldown: Hamstring Stretch (Left)
Cooldown: Hamstring Stretch (Right)
Cooldown: Back Extension Stretch
Cooldown: Child's Pose (Front)
Cooldown: Child's Pose (Right)
Cooldown: Child's Pose (Left)

END WORKOUT

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