In the next installment of Outside the Box – we use 5 basic exercises with an elliptical trainer.  The 5 exercises are push ups, squats, crunches, burpees and parachute jumpers.

The workout will consist of 3 minutes of elliptical trainer in the following sequence 1 min slow 1 min fast 1 min slow coupled with 4 simple body weight exercises to be performed in a circuit fashion.

Warm up:  Get on the elliptical trainer for 3-4 minutes, then get off and do some light stretching.  Warm up with 15 jumping jacks 20 body weight squats and 10 push ups.  Then get ready, the workout is about to begin.

First Circuit:

Push Up 20 reps, Parachute Jumpers 20 reps, and 25 squats, followed by the 3 min sequence on the elliptical trainer and 1 min rest

Second Circuit

20 squats, 10 burpees, 15 push ups, 25 crunches,  3 min Elliptical sequence and one minute of rest

Third Circuit

10 push up 10 burpees 15 parachute jumpers 30 squats then the 3 min circuit on the elliptical and one minute of rest

Last Circuit

25 crunch 10 push up 25 crunch 10 burpees 25 crunch 25 squat followed by 3 min elliptical sequence

Bonus Circuit (if you want to get crazy!)

10 Burpees 15 Parachute Jumpers 15 Push Ups 30 squats followed by the elliptical sequence

Try this workout on days you need to do resistance training workouts and want to fit in some time for cardio – you will do a total of 12-16 minutes on the elliptical in 1 minute intervals of low/high/low intensity and the resistance part should take 12-20 minutes also.

This workout can be fit very easily in a morning or evening 30 minute workout session!  Make sure to cool down after you finish with some stretching after a short easy ride on the elliptical.

Equipment Recommendation: Any elliptical trainer will be good for this workout!

email me if you need more details on any of the exercises!

Andrew J.
Founder
South Beach Boot Camp
www.southbeachbootcamp.net