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Challenge your muscles and get your heart rate up with this efficient Total Body Strength and Cardio Workout! This exercise routine is a great way to get in and out of the gym in about 30 minutes…and it will have you sweating in no time!

Total Body Strength and Cardio Workout

Hey, friends! If you read my regular Weekend Recap posts, or if you follow me on Facebook or Instagram, then you have probably seen some snippets from my recent workouts at the gym. Well today is your lucky day!!! ? I have collaborated with Mark, the owner and personal trainer at Anytime Fitness here in Madison, to bring you a series of workouts that you can try on your own. These are the actual workouts that I do with Mark, and they are guaranteed to get you FIT. It’s like having a personal trainer…from the comfort of your computer screen!

Trust me: Mark doesn’t mess around! He knows how to put us through a challenging workout without wasting too much time at the gym. After all, Mark and his wife Amy have two young boys, own their own business, and can completely relate to the challenges of juggling it all. His training sessions are never more than 30 minutes and he uses props (like resistance bands), a variety of weights, and modifications to make them accessible to just about any fitness level. Best of all, we’re accomplishing both cardio and strength training in one complete session by using exercises that get the heart rate UP. As Mark says, there’s no need to spend hours logging miles on a treadmill when you’re working out like this!

Mark Head Shot

So whether you live in Madison or not, you can now train like we do! Just grab a spouse, a friend, or try it solo…this is a workout that you don’t want to skip!

[Tweet “Get to the gym and ROCK this Total Body Strength and Cardio #Workout! #FitFluential #fitness”]

FOR A PRINTABLE PDF COPY OF THIS WORKOUT, CLICK HERE!

Total Body Strength and Cardio Circuit Workout

TOTAL BODY STRENGTH AND CARDIO WORKOUT

Workout courtesy of Mark Arrington, CPT and Owner of Anytime Fitness in Madison, VA

FOR A PRINTABLE PDF COPY OF THIS WORKOUT, CLICK HERE!

Warm-Up for 8-10 minutes.

CIRCUIT 1: Complete one round of each exercise. Repeat circuit for a total of 3 rounds before moving on to the next circuit.

Turkish Getup

  • Rack Push-Ups (20 reps)

Incline Push Up

TRX Jacknifes

CIRCUIT 2: Complete one round of each exercise. Repeat circuit for a total of 3 rounds before moving on to the next circuit.

Rip Trainer Hockey Plyos

Kettlebell Step Ups

Ultimate Sandbag Cleans

CIRCUIT 3: Complete one round of each exercise. Repeat circuit for a total of 3 rounds before moving on to the cool down.

Barbell Bicep Curls

  • Strength Band Assisted Dips (10 reps – or until failure)

Strength Band Assisted Dips

Cooldown.

Remember, you can grab the printable PDF copy of this workout HERE…and take it with you on the road!

Okay, so now it’s your turn to speak up! Please comment or email me with any suggestions or requests that you might have! Are there certain types of workouts that you’d like to see? Do you have a question or concern that you think Mark can answer? Let us know — we want to make these posts beneficial for you and help you reach your goals! Happy sweating…

blair

Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Square overhead shot of hands serving a chicken pot pie recipe with biscuits
Overhead image of a bowl of chili mac on a dinner table with cornbread
Hands serving a platter of sheet pan sausage and potatoes

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Comments

  1. This is a great article! Thank you for sharing your ideas about this. This is very informative and helpful, especially for mothers. My wife would definitely love this.

  2. Nice visuals! This will definitely help my readers. I will recommend your article to my readers.

  3. I think a video clip would be helpful to follow your steps. Can’t wait to follow all the steps as you described r writing and pictures. Anyway, great workout.

  4. Thank you so much. I think these tips will be helpful for me. i’m trying my best for the beterment

  5. I love using kettlebell for workout, they provide an easy grip. Nice visuals, Blair. Looking forward for video clips 🙂 Great routine by the way. Thanks for the share!

  6. Looks like a great workout! I’m a big fan of kettlebell training and the Turkish Get-up is actually one of my favorite exercises.

  7. Hi Blair, I just love your workout, I think I should forward this blog post to my wife. Thanks

  8. Hi, Blair! I salute you for being an inspiration to all the moms out there. This is indeed a must-try workout! Cheers!

  9. This is amazing!! I love all the photos and like everyone else here I totally salute you! You are definitely a huge inspiration and motivation to all the moms like myself out there!
    I did have one question and I know your busy so even if others on here have suggestions I would greatly appreciate it. As of right now I am not in a good financial state to purchase a gym membership…. I was looking into doing some at home workout programs and found a review here https://definingweightloss.com/bodyboss-method-review/ on one called BodyBoss Method. The review isn’t the most positive but it talks about the features on how it can all be done at home and on your own time. I am looking for a workout similar to this but maybe one with better reviews lol. Does anybody know of any good programs I could look into that are relativity inexpensive? thank you!!

  10. You are indeed an inspiration to us working moms who wish to stay fit and be happy. The exercises can be challenging but I am very positive that I can do it. Thanks for this!

  11. Wow, you’re amazing! I can’t even perform one to two push-ups! I hope I can be as fit as you do. This is wonderful. Thanks for this.

  12. Hi, I think I can do Circuit 1. I am starting to work on my cardio again. I need to lose weight and be fit since I am getting fat. Good to know that you can maintain your fitness in spite of the busy schedule. Thanks for this inspiration. Xoxo.

  13. There’s an Anytime Fitness gym near us and I am loving the amenities that they offer. Now, I am inviting my friends, classmates, and officemates to join me as you do in fitness workouts. Thanks for this.

  14. 40yrs and I am the “geek” behind it all. I do all the web design and development as well as all our graphic design, so we make a great team. We would love to be able to develop a relationship and support you as well as other nurses blogs because we think that building a community of experts is so beneficial especially in the medical/healthcare field, and it seems as there isn’t much out there. So lets make it happen!

  15. If I were to run or exercise outside, I would definitely need Neosporin because I’m accident prone.

  16. an inspiration to us working moms who wish to stay fit and be happy. The exercises can be challenging but I am very positive that I can do it. Thanks for this!

  17. they provide an easy grip. Nice visuals, Blair. Looking forward for video clips ???? Great routine by the way. Thanks for the share!

  18. Hello
    There’s an Anytime Fitness gym near us and I am loving the amenities that they offer. Now, I am inviting my friends, classmates, and officemates to join me as you do in fitness workouts. Thanks for this.

  19. Such a great post. Chocochip peanut butter spide cookies I have tried at my home for my children. They like it so much thanks keep posting like this.allon4

  20. I stay motivated by reminding myself why I am doing this. It helps me work even harder. This article is really very interesting, thank you for sharing. Keep posting. For more Visit here