Seize Your Saturdays

We asked the Utah-based strength and conditioning coach Dan John to design this fast, portable series of cardioworkouts, one for each Saturday of the month. Use them as breathers from your weekly routine.

Week 1: The Core Blast


The Moves

Pushup-position plank
Dumbbell swing or jumping jack

The Workout

Set a timer for 10 minutes.

Hold the pushup-position plank for 60 seconds.

Without resting, do 20 dumbbell swings or jumping jacks.

Repeat the above sequence, without resting, until the timer goes off.

Rest for less than a minute and complete 2 more rounds.

Pro tip:
Crank up the difficulty by increasing rep speed.

Week 2: The Sprint Set

The Moves:

Pushup
30-second sprint
Situp
Prisoner squat

The Workout:
Rest as little as possible between these exercises.

10 pushups

30-second sprint

10 situps

30-second sprint

15 prisoner squats

30-second sprint

Repeat 3 times.

Pro tip:
Squeeze your glutes as you press up in your squats.

Week 3: The Doubleheader

The Moves

Pushup-position plank
Dumbbell swing or jumping jack


The Workout
Combine elements of the first two workouts, resting as little as possible between exercises.

30-second pushup- position plank

30-second sprint

30 seconds of dumbbell swings or jumping jacks

30-second sprint

Rest for 30 seconds; repeat the sequence 6 to 8 times.


Pro tip:
Treat the sprint as your recovery period.
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