Cardio · Strength · Endurance
CARDIO ❤️ + STRENGTH 💪 + ENDURANCE 🔥 = one powerhouse workout! If you’re over 40, don’t choose between lifting and cardio—you need both. Complete each strength circuit twice before moving to the next cardio interval. 🏃 SET 1 • .35-mile run (or 3½-minute jog/brisk walk) Then complete 2 rounds: * RDL to Bent-Over Row × 8 * Bench Hip Thrusts × 8 * Bench Overhead Lat Extensions × 8 * Dumbbell Halo Abs × 8 * Kneeling Oblique Axe Chops × 8/side 🏃 SET 2 • .35-mile run (or 3½-minute jog/brisk walk) Then complete 2 rounds: * Bench Alternating Press → Chest Fly × 8 each * Bench Reverse Fly × 8 * Bench Reverse Overhead Shoulder Raise × 8 * Bench Oblique Leg Lifts × 8/side * Bench Weighted Single-Leg Crossovers × 8/side 🔥 SET 3 • 3 × 30-second all-out sprints (walk to recover between each) Then complete 2 rounds: * Bench Punch-Up to Cross-Knee Oblique × 10 * Bench Triceps Dips × 10 * Bench…
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