Full Body - Cardio

Double Down Total Body Burn Workout

by Alchemy and Aim

Happy Thursday! It has been way too long since we shared a new workout on HGC and I thought I would put together a total body burner using one of my favorite formats — the double down! If you have the Healthy Glow Guide, you’ve done similar formatted workouts to this. Basically we mash together strength training and cardio all in one. Circuit number one focuses on total body strength training- upper, lower, and core and circuit number two focuses on cardio through plyometrics! If you do this workout in its entirety, it should take you around 30 minutes to complete. If you’re looking to increase your workout time, you can always add 10 seconds on to each round. OR lift heavy and plyo hard so that you can make the best of your 30 minutes!

Download this image to your phone and take it to the gym with you! Scroll all the way down for an explanation of how to do each move.

Double Down Total Body Burn Workout

Equipment Needed: Medium Dumbbells

Description: This workout consists of two circuits: strength + cardio. Perform each exercise for 30 seconds and complete each circuit x 4 sets before moving onto the next circuit. Repeat the entire workout x 2 sets.

Warm-Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.


Bicep Curl + Shoulder Press: Start in an athletic standing position, holding the dumbbells at your sides. Perform a bicep curl; curling the dumbbells up while simultaneously, rotating your palms inward to face your shoulders. At the top of your curl, perform an overhead shoulder press. Flipping your palms out away from your body and pressing the dumbbells overhead as you maintain a tight core. Locking your elbows out at the top of your press.

Plank + Shoulder Taps: Assume a high plank position; your body should form a straight line from your shoulders to your ankles, wrists directly under shoulders.Feet should be shoulder-width distance apart to keep hips stabilized.Lift your right hand off the ground to tap opposite, left, shoulder.  Lower your right hand back to the ground and repeat this movement on the other side; lift your left hand off the ground to tap opposite, right, shoulder.Continue to alternate shoulder taps at a comfortable pace.

Front Lunge + Twist: Start in an athletic stance with your feet shoulder-width distance apart and slight bend in your knees; holding one dumbbell at your chest. Take a large step forward with your left foot and lower your body towards the floor into a front lunge while you twist your upper body and one dumbbell to the left. Return to the starting position, driving off your left front foot. Repeat this movement alternating legs and twisting side-to-side with each rep.

Renegade Row: Start in high plank position with weights. Shoulders stacked over your wrists on the weights. Maintain a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you as you perform an alternating row in high plank position; pulling your right elbow up towards the ceiling and back towards your hip. Return to the starting position and repeat on the left arm.


Press Jacks: Stand with your feet together and your hands at your chest holding one dumbbell horizontally. In one motion jump your feet out to the side as you press the dumbbell overhead.Immediately reverse that motion by jumping back to the starting position. Repeat at a pace that is comfortable for you.

Jump Squats: Begin in neutral standing position, feet shoulder width distance apart, arms at your sides.As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift and core engaged. At the bottom of your squat, drive through the bottom of your feet and explode up leaving the ground as you press your hips forward and drive your arms back behind you.Land softly on your feet, returning to the low squat position.

Down Dog Donkey Kicks: Start in down dog with your hips high, pressing your chest towards your thighs. Transfer your weight onto the balls of your feet and with a slight bend in your knees explode up jumping/kicking your heels towards your butt as you leave the ground. Land softly in the starting position with slightly bent knees and repeat at a rapid pace.


If you’re looking for more workouts just like this, check out our signature program, The Healthy Glow Guide — A 6-week balanced food and fitness plan dedicated to providing you with the tools you need to feel and look incredible. We combined take-anywhere workouts with deliciously satisfying recipes to bring you the last plan you’ll ever need – one that’s flexible to meet the demands of your unique lifestyle and customizable to your personal preferences.

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