30 Minute Advanced Cardio Blast Mini Stepper with Bands Workout

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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