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    Home » Fitness, Run & Tri

    Arms, Abs & Cardio Circuit Workout!

    October 22, 2015 by Chrissy Carroll 8 Comments

    I am definitely a fan of cardio compared to strength training.  I feel like people always usually have a preference.  Some people would much rather get in the gym and pump some iron, while I would hands down choose a long run every time.

    Of course, I know that when I do actually make a concerted effort to regularly strength train, it helps me in my athletic goals.  When I was consistently doing 5×5 strong lifts training with my hubby two winters ago, I coincidentally had my best 5K and triathlon season that following spring/summer.  One of my goals for this off season is to get back into a more consistent strength training routine.

    You certainly don’t have to go to the gym to strength train, though!  If you’re not a fan of it, try circuit workouts like this arms, abs & cardio circuit I’m sharing with you today.  This is great for someone new or averse to strength training, since it’s an equal mixture of arms & abs along with cardio.  You’ll still get your heart-pumping cardio fix, but you’ll also tone up too.

    You’ll want to start with a 5 minute warm up of your choice, which can be something simple like a quick walk or a comfortable jog.  Then go through each round of the circuit and complete 60 seconds of the two exercises (one strength, one cardio – 2 minutes total per round) and rest for 30-60 seconds (or more if needed) before moving to the next round.  You can choose to do the circuit once for a workout  of approximately 20-25 minutes, or you can choose to do it twice for a workout of approximately 35-45 minutes.

    The only piece of equipment you’ll need for this is a resistance band (or a set of dumbbells).  If you have a jump rope, use that for the jump roping section – otherwise just use an imaginary rope. 🙂

    Here you go! (be sure to read below the image for links to “how-tos” for each exercise  and modification suggestions for each).

    Arms, Abs & Cardio Circuit Workout:

    This arms, abs & cardio circuit workout is an equal blend of cardio and strength training for a workout that will get your heart pumping and tone you up!

    If you’re not sure about how to do specific exercises, here are some images or videos of each to help you out:

    • Bicep Curl with resistance band
    • Forearm Plank
    • Tricep Extensions with resistance band
    • Bicycle Crunches
    • Butt Kicks
    • Bent Over Row with resistance band
    • Bird Dog
    • High Knees – Slow or Fast
    • Push-Ups – Regular or Modified

    Exercise Specific Modifications:

    • Bicep Curl – Use easier resistance band; do one arm at a time leaving more slack on band to make it easier
    • Jumping Jacks – Step out instead of jumping
    • Forearm Plank – Break 60 seconds into smaller chunks of time; Come onto  knees
    • Skipping – Go at a slower pace; walk instead
    • Tricep Extensions – Use easier resistance band
    • Side Shuffles – Go at a slower pace
    • Bicycle Crunches – Don’t bring elbow and knee as close together, coming up only slightly
    • Butt Kicks – Slower pace – step with each kick rather than dynamic movement
    • Bent over row with band – Use easier resistance band
    • Jump Rope – Don’t use the rope and just jump in place at a pace right for you; March in place instead
    • Bird Dog – Only do an arm or leg at once rather than both
    • High Knees – Go slow and step into movement rather than dynamic jogging in movement
    • Push-Ups – Modified on knees or against a wall/tree
    • Jog – Walk instead

    Overall Modifications:

    • Can reduce each exercise time from 60 seconds to whatever is reasonable for you
    • Can increase rest time between exercises

    Share with me:  Are you all about the strength training or the cardio?  What are your favorite arm and ab exercises?

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian, RRCA Running Coach, and USAT Level I Triathlon Coach. She specializes in sharing training tips, sports nutrition information, and healthy recipes for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Kat

      October 22, 2015 at 10:38 am

      I am an iron sister for SURE. I don’t like to run unless its after a soccer ball 😉 but I do love sprints and spinning! I guess Im more of a HIIT fan than a cardio fan. But nothing makes me feel stronger than a good lifting session!

      Reply
      • Chrissy Carroll

        October 25, 2015 at 7:37 pm

        It’s so funny that people tend to have the preference towards one or the other. I want some of your strength training passion to rub off on me!

        Reply
    2. Rachel @ RachelMcMichael.com

      October 22, 2015 at 11:01 am

      I always love your workout circuits and this one looks fantastic!! If I wasn’t a trainer I would totally have you train me! Ha!

      Reply
      • Chrissy Carroll

        October 25, 2015 at 7:36 pm

        Haha I think the same thing when I see your circuit workouts!

        Reply
    3. Amanda

      October 23, 2015 at 10:16 am

      Great workout! When I was working with a trainer on strength I had my fastest 5k time too. Love that you don’t need much equipment for this workout!

      Reply
      • Chrissy Carroll

        October 25, 2015 at 7:36 pm

        I was amazed that with less focus on the actual running and more focus on building strength that I was able to get to a number I’d been trying to reach for a few years. I’m really hoping that with that same focus this off season I’ll be able to get back to where I want to be.

        Reply
    4. Jenna

      October 23, 2015 at 10:36 am

      Oh girl am I loving this workout. I was just thinking “What in the world am I going to do today for my workout” and you gave me my answer! I try to be about both strength and cardio but it gets tough! Lately I have really been focusing on strength work.

      Reply
      • Chrissy Carroll

        October 25, 2015 at 7:35 pm

        Yay!! Glad I could answer the workout of the day question for you. I know I get a lot of ideas for my workouts from your site too!

        Reply

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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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