MYZONE Muscle and Cardio Blast Circuit

January 24, 2017

Who’s ready to get sweaty?!  We have been providing you with a variety of workouts lately.  We hope you are enjoying them!  Let us know if you have specific requests – we love making you happy.  Make a request by commenting during our MYZONE Fitness Fridays (tune in on the MYZONE Facebook Page – more details at the bottom of this blog).

The circuit in this blog is for those of you who take pleasure in pushing yourselves to your limit.  This one is for folks who really want to get after it!  Perform this circuit on a day when you are at the top of your game.  We actually just finished this workout, and we’ll be honest, we’re still crying a little bit as we write this blog.

Your goal during this workout is to hit and stay in the YELLOW zone during each muscular fitness and cardio exercise, and to keep moving continuously through all 20 exercises of the circuit!  Put on your game face, strap on your MYZONE cardio fitness tracker, turn on your timer – – let’s go!!!

Cardio fitness tracker using MYZONE

Muscle and Cardio Blast Circuit

This circuit should earn you a minimum of 150 MEPs and should be CHALLENGING! 

Circuit Instructions:

Following a light 5 to 10 minute warm-up in the BLUE or GREEN zones, perform each exercise for 60 seconds.  Transition to the next exercise as fast as possible and get started right away.

Once you have completed all 20 exercises, rest 60 to 120 seconds and then repeat once or twice (for a total of 2 or 3 rounds).  Perform a short cool-down in the BLUE for 2 to 3 minutes at the end. 

Intensity Guidelines:

Hit and stay in the YELLOW zone during each exercise.  You might even hit a little bit of the RED zone during some sections.  After round one (the first 20 exercises), you should recover down into GREEN or BLUE before starting round two.

As always, listen to your body.  If you need to take longer to recover between exercises, do it.  Good form is more important than speed.

Duration Expectations:

If you repeat all 20 exercises once, the total duration of your workout should be 45-50 minutes. 

If you repeat all 20 exercises twice, the total duration of your workout should be 70-75 minutes.

Muscle and Cardio Blast Circuit Exercises

  • Muscular Endurance Exercise:  Squats
  • Cardio Exercise: Krankcycle, SciFit, or Battleropes
  • Muscular Endurance Exercise: Around the World Lunge
  • Cardio Exercise: Krankcycle, SciFit, or Battleropes
  • Muscular Endurance Exercise: Lateral Band Walk
  • Cardio Exercise: Krankcycle, SciFit, or Battleropes
  • Muscular Endurance Exercise: Deadlift
  • Cardio Exercise: Krankcycle, SciFit, or Battleropes
  • Muscular Endurance Exercise: Lawnmower Row (each side)
  • Cardio Exercise: Jump Rope
  • Muscular Endurance Exercise: Incline Press
  • Cardio Exercise: Jump Rope
  • Muscular Endurance Exercise: Lat Pull Down
  • Cardio Exercise: Broad Jump
  • Muscular Endurance Exercise: Push Press
  • Cardio Exercise: Broad Jump
  • Muscular Endurance Exercise: Plank w/Hip Dips (each side)
  • Cardio Exercise: Slam Ball Slams
  • Muscular Endurance Exercise: Back Extensions
  • Cardio Exercise: Slam Ball Slams

REPEAT 1-2 times.

We want to know how you like this circuit and your workouts are going!  Post to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded #myzonemoves.

For more tips on how to use the MYZONE cardio fitness tracker, follow us during Fitness Fridays on Facebook Live (subscribe on MYZONE’s Facebook Page) – 8 am PT, 11 am ET.

Keep moving forward!

Previous Next