I’ve uploaded a weekend workout for you.  This workout combines short bursts of high intensity cardio work with some full body strength exercises.  When you’re short on time, this is a great workout format.

After a good warm up, perform the cardio intervals for 60-120 seconds at a high intensity (how long you go depends on your fitness level).  Perform 15 repetitions of the strength moves, or as many as you can up to fifteen. Complete the circuit 3-5 times.

The video is only 2 1/2 minutes long, but in case you can’t wait for it to load, here it is in writing:

Jump Rope

“Spiderman” push ups (Beginners:  do these on your knees)

Fast lateral shuffles

Bulgarian Split Squats (15 on each side)

“Quick feet”

Inverted row** (Beginners:  bend your knees)

**If you can’t set this up at home, do triceps dips. Dips work different muscles, but it’s something you can do at  home with no equipment.

If you need some visual aides (and you want to see how “Noah the Wonder Dog” gets into nearly every dang frame of the video) here ya go………….

[youtube]http://www.youtube.com/watch?v=ruVfHcBXuoc[/youtube]

Don’t forget to cool down, stretch, and drink water after your workout.

A special challenge to anyone who is currently enrolled in an August boot camp:  The first two campers to post a comment here that they have completed the workout win a Prograde Craver! .  In your comment, tell me how  many rounds you did and how long it took you.  Cravers delivered to camp next week .

Have  great weekend!

Becky