Build & Burn

Add Strength To Your Cardio Routine

This workout builds muscle while you get in your cardio sweat! With the speed and small breaks, you’ll definitely be feeling the burn. All you will need is a kettlebell and any bench or step!


Step One – Squat, Squat, Row

First, position yourself in a wide squat allowing the kettlebell to hang between your legs. Alternate between a regular deep squat and a squat followed by an upright row on the way back up. Go back and forth between these two exercises for a total of 20 reps.

Tip: Make sure you pick a weight with which you will be able to perform high reps. I suggest using 10lbs-25lbs.

Step Two – Push-up, Knee-In

Next, with your hands on any bench or step, position yourself in a push-up position. Perform 10 push-ups while bringing a knee up towards your core. Alternate legs. Make sure and keep your abdominals tight and back straight.

Repeat 10 times, with as little rest as possible. You can do it!

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Twitter @_jamesjessica
Instagram @jamesjessica
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