50-minute Cardio & Strength Workout

This 50-minute workout will improve your cardiovascular system, build muscle, and enable you to log at least 2500 steps! You’ll also improve your balance and coordination. There are two sets of 10 exercises: 5 cardio exercises and 5 strength exercises that will build muscle in your legs, arms, back, shoulders, and core.  You will do each set 3 times!  Each exercise is 30 seconds with 20 seconds of rest. 

Weights such as dumbbells, water bottles or cans can be used for the strength exercises. To build muscle, it’s important to have some resistance. In this video, April uses 3 pound, 5 pound and 8 pound weights. Her mom uses a 2 pound weight or no weights.

Below are the exercises in this workout. ❇️ are cardio moves and 🔹 are strength moves.

Exercise Set #1

❇️ Side punches

❇️ Squat with knee lift

❇️ Jumping Jack

❇️ Heel touch/side and front arm raises

❇️ Step forward/back with overhead arms

🔹 Overhead press

🔹 Row with tricep kickback

🔹 Upright row

🔹 Shoulder extension

🔹 Stir the pot 

Exercise Set #2

❇️ Diagonal step back/arms up

❇️ Step touch with rainbow arms

❇️ Step back with arms up

❇️ Heel touch with reverse arm circles

❇️ Grapevine with arms up

🔹 Row with palms up

🔹 Side steps with 2 weights

🔹 Bicep curl

🔹 Press out

🔹 Goal post arms in and out

Want to take an indoor walk with us? Try our Walking Workouts.

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