CARDIO SEVEN

100-100-50

80-80-40

60-60-30

40-40-20

20-20-10

Single DB step ups

Single DB overhead lunges

Burpees

Kit needed:

1 dumbbell

Box / Step

Standards:

Do 100 step ups holding 1 dumbbell, then do 100 lunges holding the dumbbell over your head, then so 50 burpees. Then do 80 step ups, 80 lunges and 40 burpees. And so on.

Tips:

Set a target number of reps to complete before swapping hands to give you some consistency and smaller achievable goals. Eg. 10 step ups with DB in right hand, then 10 with DB in left etc.

Scales:

Drop the quantities if this is too big for you to tackle today. Try:

50-50-25

40-40-20

30-30-15

20-20-10

10-10-5