40 Minute Blast - Abs, Cardio And Resistance Workout
A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!
Workout Summary
Main Goal: General Fitness
Workout Type: Cardio
Training Level: Beginner
Days Per Week: 2
Equipment Required: Bodyweight, Dumbbells
Target Gender: Male & Female
Author: John Gormen
Workout Description
Strap on your game face, stretch, get warmed up and let's roll!
This is cardio and abs workout that you can use to break the gym boredom. It also involves resistance training. If you are feeling like you need a break from the same old dull workout routine, but don't want to train like a wet noodle either, give this a try.
You will cycle between a resistance exercise, cardio and an abdomimal exercise. Rest 15-30 seconds between each step of the workout.
It is best to use 2 sets of dumbbells for this workout, a heavier set for the tougher lifts, and a lighter set for isolation movements. You can also set up near a dumbbell rack and grab dumbbells as you need them, if possible.
40 Minute Blast
Abs, Cardio and
Resistance Workout
Exercise Reps
Dumbbell Bench Press 10
Treadmill - Walking 30
seconds
Weighted Sit Ups 20
Treadmill - Running 30
seconds
Two Arm Dumbbell Rows 10
Treadmill - Walking 30
seconds
Plank 30 seconds
Treadmill - Running 30
seconds
Dumbbell Arnold Press 10
Treadmill - Walking 30
seconds
Lying Leg Raises 20
Treadmill - Running 30
seconds
Dumbbell Lunges 10
Treadmill - Walking 30
seconds
Floor Toe Reach 20
Exercise Reps
Treadmill - Running 30
seconds
Dumbbell Curls 10 each
Treadmill - Walking 30
seconds
Abdominal Air Bike 20
Treadmill - Running 30
seconds
Exercise Reps
Dumbbell Flyes 10
Treadmill - Walking 30
seconds
Weighted Sit Ups 20
Treadmill - Running 30
seconds
Pull Ups 10
Treadmill - Walking 30
seconds
Plank 30 seconds
Treadmill - Running 30
seconds
Side Dumbbell Laterals 10
Exercise Reps
Treadmill - Walking 30
seconds
Lying Leg Raises 20
Treadmill - Running 30
seconds
Goblet Squats 10
Treadmill - Walking 30
seconds
Floor Toe Reach 20
Treadmill - Running 30
seconds
Two Arm Seated Dumbbell Extension 10 each
Treadmill - Walking 30
seconds
Abdominal Air Bike 20
Treadmill - Running 30
seconds