This workout serves as Day 15 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout. Days 13 and 14 were rest days.
Welcome to Week #3 of the FB Kickstart 30 Day Program. We are increasing the intensity and duration again this week with another sandwich, but this time Cardio / Strength / Cardio. Kicking off the week, today's workout emphasizes low-impact HIIT cardio while incorporating upper body strength training. Have some fun with the 'red light, green light' approach to the cardio!
Focus & Benefits: Focused on the upper body, this workout blends strength training and cardio exercises, with an emphasis on cardio! We will take a fun "red light, green light" approach to the low-impact HIIT cardio moves (read more about this below). You'll develop muscle endurance, strength, and an increased cardiovascular capacity. Other than the warm up, this whole routine is bored easily!
Equipment: Mat and range of weights for upper body strength exercises
Tips & Helpful Information: You may be wondering what ‘green light, red light’ cardio all entails. The following is an explanation copied from this workout where Kelli wrote about the inspiration behind a red light, green light workout: "For those of you who don’t know how Red Light Green Light works, here’s a rundown; a group of kids chooses one person to be the “Stoplight”. This person stands across a field or sport court with their back to the group. When the “Stoplight” says “Green Light”, everyone is free to race towards the “Stoplight” – but at any point that person can yell out “Red Light”, at which point everyone is to stop moving immediately and the “Stoplight” will turn around to see if they can catch anyone who is still moving (if you’re caught, you’re out). The goal is to get as close to the “Stoplight” as possible without being caught moving."
We will follow this stoplight game for the cardio exercises in this routine. When I say "green light" that means to begin the given exercise and give it your all, and when I say "red light" that means you can stop and enjoy a temporary rest. Each cardio exercise we do this for will be 90 seconds long. These cardio exercises are low-impact but remember that doesn't mean they need to be low-intensity. If you desire, moving as quickly as possible while maintaining proper form and looking out for opportunities to make them higher impact will take care of that! Following 2 cardio exercises will be 1 strength exercise that is 60 seconds in length. There will be 30-second rests following all active intervals.
When selecting your weight for each strength exercise, keep in mind that the active work time is a full minute long — and no “red lights” to give you a break!
Difficulty & Modifications Explained: This workout is rated a 4 due to higher intensity low-impact cardio and longer intervals overall. Your main modifications are to lift lighter weights and slow your pace on the cardio exercises as needed. If your wrists are bothering you on the Crab Alt Heel Slides exercise, try putting your hands on some dumbbells to lessen the degree of bend in your wrists.
Closing Note: Sometimes all we need is to resort back to being young again and infuse more fun into reaching our goals!
Warm-Up: 5 exercises 2x, 30 seconds each (5 minutes)
Wrist & Ankle Stretches/Rolls
Squat + Lateral Arms
Step Behind + Fly Arms
Deadlift + Front Raise
Jog In Place + Cross Punches
Workout (27.5 minutes)
Cardio Exercises: 90 sec active / 30 sec rest (w/ RL GL callouts throughout active interval)
Strength Exercises: 60 seconds active / 30 seconds rest
Crab Alt Heel Slides
Side Shuffle w/ Side Jab
Thrusters (2 x 10 lbs)
High to Low Plank
Inchworm + Opp. Toe Tap
See Saw Chest Presses (2 x 15 lbs)
Reverse Thrusters
Alt Knee Drive Claps
See Saw Hammer Curls (2 x 10 lbs)
**Water Break**
Shoulder Row Skaters
Med Ball Slams
Tricep Kickbacks + Alt Lateral Toe Tap (2 x 5 lbs)
Lateral Leaps with Roller Coaster Arms
Low Impact Star Jumps
Hinged I Y T's (2 x 3 lbs)
**Water Break**
Cool Down: 7 exercises, 40 seconds each (5 minutes)
Standing Cat Back Stretches
Upper Body Opener
Straddle Forward Fold
Alt Quad Stretch
Crossbody Shoulder Stretch
Alt OH Tricep Stretch
Neck Stretches
Pounds to Kilograms
lbs = kg
1 = .4
2 = .9
3 = 1.3
4 = 1.8
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8