Here is a cardio training circuit, with just three exercises, which can be finished off easily in 30 minutes.
If you’re serious about your health and follow this program thrice a week, you will be surprised that the well toned body that you will achieve within eight to ten weeks. And the bonus is of course a healthy heart.
The equipment: just get yourself two pairs of dumbbells, one of 3lb. each and the other of 10lb. each.
1.Â Â Â Lunges with rows: Stand with dumbbells in both the hands, and your right foot at least 3ft. in front of your left foot. Lower your body, till your left knee touches the ground. Staying in this position lift the dumbbells along side your body, so as to make your elbows point behind you while your shoulder blades remain pulled together. This is one repetition, and you need to complete at least fifteen repetitions with your right leg before you repeat the same with your left leg.
2.Â Â Â Powers squats: Stand with your feet more than shoulder width apart, and your hands behind your hips. Lower your body into a squat position, letting your hips stick out, so that your knees stay above your heels. From this position jump high into the air and get back into the standing position, to complete one repetition. You need to do about fifteen repetitions of this as well.
3.Â Â Â Squats with curls: Standing with your feet shoulder width apart and your knees slightly bent, hold dumbbells in each of your hands with your palms facing forward. Bending your knees, lower yourself into a half squatting position and curl your arms up till the weights touch the shoulders. Holding your arms stiff get back into the upright position and then lower the dumbbells slowly. Repeat this fifteen times.
The schedule: Do all three exercises one after the other without taking rest so as to complete one circuit. After the circuit rest for two minutes and then perform the complete circuit two more times.