Weekly Moves and Grooves XV {Cardio-Heavy}

Hello, hello!

Gahh I wish I could have checked in with you guys more this week, but finals are hitting, which means any open time is dedicated to studying (or…….talking with friends). But I still have things to share with you, so those things will be up this week hopefully!

For now, the moves and grooves.

weekly moves and grooves


Quick circuit workout 

4 rounds for time:

  • 10 pushup burpees
  • 15 jump lunges
  • 20 pushups
  • 30 mountain climbers
  • 40 air squats

Done in about 17 minutes in my room before the road trip back to Boston!


Bodyweight leg workout from Jess + 4 rounds of tabata

This leg workout from Jess will forever kill my quads.

For the tabatas, I did 4 rounds of 20 sec. work/10 sec. rest of each set of exercises:

  • Burpees + high knees
  • Box (bench) jumps + plank jacks
  • Mountain climbers + skaters
  • Pushups + bench toe taps

Processed with VSCOcam with f2 preset

I love doing workouts outdoors as the weather permits. It’s so much fun!


5 min. row warmup + 20 min. AMRAP workout + leg superset + ab tabata

For the 20 min. AMRAP (as many rounds as possible) [inspired by this workout from Tina]:

  • 30 thrusters (30#)
  • 30 situps
  • 30 goblet squats (25#)
  • 30 burpees

I did 2 rounds + 110 reps. My quads were still smoked from Monday’s workout!

Then I did 3 sets of 20 hamstring ball curls + 8 pistol squats each leg, and ended with this ab tabata from Julie!




5 min. row warmup + “glutes and guns” workout from Jess

So. many. pushups.

The first part of the workout is 10 min. of EMOM (every minute on the minute): 5 goblet squats (I used a 50# DB) + 5 burpees. Those heavy goblet squats got my abs working!

The second part…oh the second part:

Row 100m + 10 pushups // Row 200m + 20 pushups // Row 300m + 30 pushups // Row 400m + 40 pushups // Row 500m + 50 pushups

I had to break up the pushups into 5 or 10 as the number increased. I even added in sets of jumping lunges and squat jumps just to give my arms a break. Phew!


Cardio + abs

10 min. of intervals on the AirDyne (1 min. hard pace, 1 min. recovery).

Followed by 5 min. abs➔ 1 minute each of:

  • Russian twists
  • Spiderman planks
  • Reverse crunches
  • Side plank hip raises (30 sec. each side)
  • Plank

Then 10 min. of intervals on the stair master (1 min. hard, 1 min. recovery) followed by the 5 min. of abs.

It was quick, but I was drippin’ in sweat through it all!



It was a week filled with lots of cardio, which I don’t usually focus on, but I liked how there were strength elements intertwined into most of the workouts too. I’ve said this before, but I’m not the biggest fan of straight up cardio. It’s boring in my opinion. Adding strength exercises, burpees, and intervals are some of my favorite ways to spice it up!

Happy Sunday! I’ve got lots of studying to do in addition to Mass and a meeting later tonight!

So tell me:

Cardio or strength?

What are your favorite ways to make a cardio workout more interesting?

What are you doing today?



4 thoughts on “Weekly Moves and Grooves XV {Cardio-Heavy}

  1. I really dislike cardio… the only cardio like thing I do is hiit but those aren’t my favourites either.
    Do you work out alone outside? Where do you go usually? Aren’t people watching you? I’d be too insecure to work out in my own in public…

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