45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts

45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts

WORKOUT:

OVERVIEW:

You asked, we delivered - 45 minutes of full body cardio work on your mini stepper! In this workout, Sunny Trainer Sydney will take you through a variety of cardio intervals, paired with bodyweight exercises to work your entire body. All you need for this workout is a mini stepper, a little bit of space and some water. Let’s get after it Sunny fam!

Workout Details

WARMUP
Warmup – 3 minutes
Recovery – 15 seconds

CARIO & STRENGTH CIRCUIT – ROUND 1
Full Step – 1 minute
Recovery – 15 seconds
Quick Step – 1 minute
Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 1
Leg Lift + Toe Touches – 45 seconds
Rest – 15 seconds
Bicycles – 45 seconds
Rest – 15 seconds
Russian Twists – 45 seconds
Rest – 15 seconds
Plank + Knee Dips – 45 seconds
Rest – 30 seconds

CARIO & STRENGTH CIRCUIT – ROUND 2
Quick Step – 1 minute
Recovery – 15 seconds
Full Step – 1 minute
Recovery – 15 seconds
Quick Step – 1 minute
Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 2
Squat + Crunch – 45 seconds
Rest – 15 seconds
Curtsy Lunges – 45 seconds
Rest – 15 seconds
Sumo Squat + Double Pulse – 45 seconds
Rest – 15 seconds
Alternating Back Lunges – 45 seconds
Rest – 30 seconds

CARIO & STRENGTH CIRCUIT – ROUND 3
Quick Step – 1 minute
Recovery – 15 seconds
Full Step – 1 minute
Recovery – 15 seconds
Quick Step – 1 minute
Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 3
Eccentric Push Ups – 45 seconds
Rest – 15 seconds
Sit up + Tabletop – 45 seconds
Rest – 15 seconds
Commandos – 45 seconds
Rest – 15 seconds
Swimmers – 45 seconds
Rest – 1 minute

ULTIMATE TABATA BURNER – SET 1
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 10 seconds
Full Step – 20 seconds
Rest – 30 seconds

ULTIMATE TABATA BURNER – SET 2
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 10 seconds
Quick Step x2, Full Step x2 – 20 seconds
Rest – 30 seconds

ULTIMATE TABATA BURNER – SET 3
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds
Rest – 10 seconds
Quick Step – 20 seconds


COOLDOWN
Slow Step – 1 minute
Shoulder Stretch (Right Arm)
Shoulder Stretch (Left Arm)
Hamstring Hang
Hamstring Stretch (Right Leg)
Hamstring Stretch (Left Leg)
Quad Stretch (Right Leg)
Quad Stretch (Left Leg)
Back Extension Stretch
Child's Pose

END WORKOUT

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