Hello Friends!

Its been a while since I posted a workout, so here is one that I use quite often when I’m on the road (and occasionally at home).  You should do a 5-7 minute warmup and light stretch before doing this one, and you’ll do 5 minute sessions on each segment (for a total of 50 minutes of cardio).  Once you complete the circuit (which will vary in times through it, depending on the number of exercises you choose), you’ll want to do a 5-10 minute cooldown and stretch, making the total workout time around 65 minutes.  Here is the routine of choice:

1.  Heavy Bag (5 minutes of punches, kicks, elbows, and knees)

2.  Elliptical (5 minutes – choose a resistance to push your heart rate up into the high end of your range)

3.  Step Ups (grab a weight bench, and alternate legs to step-up and step down at a brisk pace for 5 minutes)

4.  Jump Rope (5 minutes)

5.  Suicide Runs (5 minutes)

Once you complete all 5 cycles, repeat through a second time.  You can choose ANY cardio moves that you like for this, which is what makes it so effective.  With the warmup and cooldown included, I typically burn around 1100 calories doing this workout!  Not bad for 5 moves, each done twice!

As always, give it a shot and let me know what you think!

~Mark