Speed

Today's workout is a cardio/strength superset workout I call Speed. It's wicked efficient and will torch an insane amount of calories if done right. So don't cheat on this one.

Warmup - 5 min easy cardio

Circuit 1 - do each station for 1 minute w/ minimal rest between each:
1. Suicide Pushups on Bosu Ball
2. Hold weight - Squat then Back lunge
3. Jackknife/Pike on Stability Ball
4. Pushup Position with dumbbells under each hand - raise weight in front of you - alternate
5. Side lunge w/ dumbbells and curl - alternate

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Repeat Circuit 1

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Circuit 2 - do each station for 1 minute w/ minimal rest between each:
1. Lateral jump squats onto bosu ball
2. Plank position - smack slam ball in front of you - alternate hands
3. Mountain Climbers w/ toes on the ball
4. Big arm circles w/ weight (overhead hip to hip)
5. Kettlebell unilateral arm swings

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 100% of max for a total of 5 minutes

Repeat Circuit 2

Cooldown and stretch for 5 to 10 minutes

Boom. Headshot. And check out the Just Shut Up and Do It Core workout I posted yesterday.