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22 Min Strength and Cardio Workout w/ Warm up and Cool Down

Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

Here’s a complete 4 part routine that includes a warm up, strength training, cardio, and a stretching cool down. The only equipment needed for this strength and cardio workout is a pair of dumbbells.

Strength and Cardio Workout

Complete each exercise for 50 seconds before moving on to the next:

Split Squat + Thruster / Squat + Thruster
RDL + Row / Lighter Weight
One Leg Hip + Press / Two Leg Hip Ups
Sumo Deadlift + Upright Row / Lighter Weight
Curl + Kickback / Lighter Weight

Skaters / Modified Steps
Bear Plank Kick Throughs / Bear Plank Step Backs
Forward & Back Hops / 1,2,3,4
Davies Test / from Knees
Moving Mountain Climbers / Modified Mountain Climbers