Cardiostrength conditioning workout

First 24 min was 2 workouts from

Set your interval timer to 10/50 for 24 rounds. You need to complete the following 12 exercises twice through.

Box Jump+ 1/2 Burpee (Alternative sides)…. Jump forward/side/back/side/ Burpee and then back opposite direction.

Lunge & Swing using medicine ball or light sandbag

3 point jumps: feet to R shoulder then left shoulder then : R & L Knee to Elbow using the Ugi medicine Ball:

Side Leap using the Ugi medicine Ball.

Tricep Dips + Knee Tuck using a Dip Station

Walking Pike Push-ups ( a variation of inch worm)

Clean & Press using a sandbag

Squat Leaps/ jumps

3 Tier Push ups: floor:mid:extended

Reverse Pull Ups using a Dip Station or Ring rows

Squat & Press using a Sandbag

Switch Lunge’s

Bonus: 3 roundsof the following (interval timer to 10/50 for 12 rounds)

Squat sandbag high pull L & R

V ups with medicine ball

Kettlebell swings



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