Monday Motivation: Cardio and Weight Training

Viola Davis & Trainer Gabriela McLain

This week we will focus on cardio and weight training. Today is the official start to Women's History month ! We are honored to salute women who are trailblazers and are a force to be reckoned with.

Weight Training:

In conjunction with a good cardio workout weight training will help build muscle. Muscle will burn calories. Below You can find 3 weight training workouts for beginners to advance. Cardio three to five times a week with a good weight training program will help you burn overall body fat and that includes the dreaded belly fat.

1.overhead press

2.back squats

3.bench press

The Main Health Benefits of Cardio Exercise

  • Great for Weight Loss. One of the main reasons why people adopt a cardio exercising routine is because it can help you lose weight

  • Strengthens Your Heart.

  • Reduces the Risk of Several Diseases

  • Improves Lung Capacity

  • Naturally Boosts Energy

  • Great for Mental Health

  • Better Sleep

  • Helps the Immune System

Three Simple Cardio Exercises

  1. Jumping Jacks

  2. Jump Rope

  3. Plank

Calories Burned Jumping Rope

Calories burned jumping rope can work out to 15 to 20 calories per minute.

The average person could burn 200 to 300 jump rope calories in a simple 15 minute workout. Current Weight , length of your workout, speed and number of jumps will influence calories burned. How To Do A Rope Jumping Workout

Here’s a simple rope jumping workout:

  1. Keep your elbows in close to your side, with your hands at waist-height

  2. Hold the rope loosely

  3. Keep your knees, ankles and hips relaxed, ready to bend and absorb your jump

  4. Turn the rope, using your wrists and forearms – not your shoulders

  5. Jump as the rope comes round – swing first, jump second

  6. Land on the balls of your feed and don’t put your heels down

The options is always there to break the workout into intervals. By incorporating different types of jumps along with body-weight strength movements, you can create a full-body workout that will boost your endurance, burn fat, and increase coordination. Simply set a timer and go.


30 seconds jump rope

10 seconds rest

30 seconds jumping jacks

10 seconds rest

30 seconds jump rope

10 seconds rest

30 seconds sumo squats

10 seconds rest

30 seconds star jumps

10 seconds rest

30 seconds speed skaters

10 seconds rest

30 seconds jump rope

10 seconds rest

30 seconds plank

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Keiana Armani -Certified Fitness Trainer