DAY 6: Cardio Workout C

Equipment needed: a pair of dumbbells (20 pounds for men and 10 pounds for women are good weights to start, but go as light or heavy as needed)

Time: 30 minutes

Directions: There are two different cycles in this workout. For each cycle, perform two minutes of straight work, and then rest one minute. Do cycle 1 first. That's one round. Do cycle 2 next. That's two rounds. Continue to alternate cycles until you reach 10 total rounds.

Cycle 1: Perform the following bodyweight combination exercise, which is three exercises that flow together. Do as many reps of the combo as possible in two minutes, and then rest one minute before moving on to cycle 2.

Combo movement: skater jump + high-knee run +mountain climber

Cycle 2: Perform the following combination exercise, which is three exercises that flow together. Do as many reps of the combo as possible in two minutes, and then rest one minute before starting cycle 1 again.

Combo movement: dumbbell alternating reverse lunge + hang clean to push press + front squat

Optional abs work: 10 situp to hipups during each 1-minute rest period

Optional fat-burning finisher: 10 minutes of any type of cardio