Full Body, No Equipment Strength and Cardio Workout

<strong>Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to save time.  You don't need any weights, medicine balls, kettlebells, resistance tubes or stability balls....</strong><br /><strong><br /></strong><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s1600/bird+dog1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s320/bird+dog1.jpg" width="320" /></a></div><br /><strong>Part 1</strong><br /><br />--Warmup, 3 half speed sprints, 3, three-quarters speed sprints<br />--10 minute sprint interval cardio:  sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>Part 2</strong><br /><br /><b>--<a href="http://myfitnesshut.blogspot.com/2012/06/build-6-pack-abs-faster-with-two-squat.html#.Ul0SpNK-2uI" target="_blank">Primetime Prisoner Squats</a>,</b> 12 repetitions, moderate pace<br /><b>--<a href="http://myfitnesshut.blogspot.com/2010/04/bird-dog-exercise.html#.Ul0WBtK-2uI" target="_blank">Bird Dog</a></b> (pictured above), 5 second hold, 5 repetitions each side<br />--Pushups, 10 repetitions, moderate pace<br />--Side Lunges, 8 repetitions each side, moderate pace<br />--Pullups, 6-8 repetitions (or do as many as possible)<br /><b>--<a href="http://myfitnesshut.blogspot.com/2009/01/ab-curl-ups.html#.Ul0R69K-2uI" target="_blank">Lying Ab Curl Ups</a>,</b> 8 repetitions, slow pace<br /><br />--Do this circuit 2-3 times<br /><br /><strong>Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.</strong><br /><br /><strong>Part 3</strong><br /><br />--10 minute sprint interval cardio: sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>You're finished!</strong><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Full Body, No Equipment Strength and Cardio Workout

Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to...

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