Cardio Interval/Strength Circuit

WARM UP 5-8 minutes 

8-minute interval sequence on cardio equipment (or running/biking outside) followed by the 8 exercises listed below.  

2-3 rounds

Cardio Interval Sequence 
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate to lesser intensity for 2 minutes

10-12 reps of each exercise 

1. TRX push ups (or any push up variation)
2. Seated cable rows
3. Bosu mountain climbers (or just stay on the floor) 
4. Step ups on bench
5. Pull ups (any variation) 
6. Lat pull downs
7. Split lunge off bench or riser (with or without weights)
8. Tricep extensions (cable or weights)

Warm down/Stretch: at least 5 minutes