I know the first chart looks pretty long, but it’s a cardio acceleration workout so you’ll be finished in 30 minutes. It will be tough, but trust me, it will be worth every ounce of sweat. You’ll have worked your upper body with various barbell exercises and your legs and cardiovascular system with jumping rope, lateral side steps, jump squats, and toe taps.
The second workout puts your hamstrings in the spotlight. You’ll do 4 exercises so they look good from every angle.
Add these two workouts into your weekly fitness regimen (do them individually on separate days).
(click on chart to enlarge and save/print)