45 MIN Full Body Compound Strength & Low Impact Cardio Workout | No Jumping

Sculpt and sweat with this strength & cardio fusion workout designed to build muscle with compound moves & ignite your heart rate with low impact cardio!
I used a set of 3kg/6.6lbs, 7.5kg/16.5lbs,10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete 2 rounds of the Compound Strength Circuit x30 secs work/15 secs rest
Complete 1 round of the cardio circuit: 50 secs work/10 secs rest
Complete 1 round of the Abs Finisher: 20 secs work/10 secs rest
______________________________________
Circuit 1:Compound Strength
1️⃣Deadlift to Row | 10kg/22lbs
2️⃣Front Squats | 10kg/22lbs
3️⃣Snatch to Step Back Lunge (R) side | 7.5kg/16.5lbs
4️⃣Snatch to Step Back Lunge (L) side | 7.5kg/16.5lbs
5️⃣Goblet Lateral Lunge | 7.5kg/16.5lbs
6️⃣Deadlift to Upright Row | 7.5kg/16.5lbs
7️⃣Man Maker | 7.5kg/16.5lbs
8️⃣Half Kneeling Arnold Press | 7.5kg/16.5lbs
9️⃣Floor Press | 10kg/22lbs
🔟Glute Bridge | 10kg/22lbs
*1 minutes rest
Circuit 2 - No Jumping Cardio | 3kg/6.6lbs
1️⃣2 Shuffle Knee Drive
2️⃣Squat Knee Drive & Press
3️⃣Standing 4 Point Punch
4️⃣Standing DB X Body Crunch
5️⃣Chest Fly Step Jack
6️⃣Lateral Pickup
7️⃣Squat Punch Heel Tap
8️⃣4 Floor Taps + 4 Knee High Knees
9️⃣American DB Swing
🔟DB X Body Climbers
1️⃣DB Standing Ankle Taps
2️⃣Squat Kick & Reach
3️⃣Step Sprawl to Row
4️⃣Knee Lift with Alt DB Pulldown
5️⃣Reverse Fly Step Back
6️⃣Alt Lateral Lunge G2O
7️⃣Lateral Raise to Alt High Knees
8️⃣Walking Thruster
9️⃣Step Jack Combo
🔟DB Woodchop
*20 secs rest
Abs Finisher
1️⃣Alt X Body Crunch
2️⃣Cross Body Crunch (L to R)
3️⃣Cross Body Crunch (R to L)
4️⃣Swimmers
5️⃣Plank Knee to Chest to Leg Lift (L to R)
6️⃣Plank Knee to Chest to Leg Lift (R to L)
*Workout Complete 🔥Burn 397 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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Penny xo