Total Cardio Burn

Caroline Pearce
Year Released: 2013

Categories: Abs/Core , Athletic Stretch , Circuit Training (cardio and weights) , Total Body Workouts

I did a very quick run through before doing the workout, so her names for exercises might be a little different from mine! Each move in the circuit is 30 seconds, which is then repeated, and the cardio is the last little blast before moving on to the next circuit.

Warm up:
Chest openers
Side reaches
Hip circles
Hamstring curls
Side lunges
Toe touches
Fold over w/arm sweeps
Dynamic chair w/arm sweeps
Calf stretches
Knee to elbow
Leg circle/hip opener
Twist jumps

Workout 1:
Squats (w/db press out second round)
Bridge w/chest press
Crunch w/db
Cardio – side to side bunny jumps

Good mornings
Chest fly
V sit ups
Cardio – "sprint" sitting down

Plie squats (w/db second round)
Shoulder press
Side bends (like going into a windmill but not all the way)
Cardio – squat w/side kicks

Side leg raises
Bicep curl/tricep kickback
Oblique side plank (raise arm up second round)
Cardio – duck squats (stay low and march in place quickly)

Workout 2:
Lunge dips or split lunges (w/db second round)
Push up to side plank
Sit up w/ arm reach (w/db second round)
Cardio – lunge jumps

Bridge w/ hip dips (w/db second round)
Side lateral raises
Knee in and out (lower abs)
Cardio - "sprint" sitting down

Plie w/calf raise (w/db second round)
Bent over Y’s
Crunch w/punches
Cardio – switch jumps

Curtsey lunge (w/bicep curl second round)
French press
Plank w/arm reaching forward
Cardio – plyo squat jumps

Workout 3:
Front lunges (w/db second round)
Push up at 10 and 2 o’clock
Plank twists (knee to opposite elbow)
Cardio – burpees

One legged brige w/hip dips
Superman upper body only (w/db second round)
Straight legs in and out (lower abs)
Cardio – seated front punches (like the sprints, just more of a punch this time)

Side lunge w/db
Arm circles w/db
Sit up, raise leg and touch toes with opposite hand
Cardio – UFCs or surrenders

Kick and punch w/db
Walking planks
Oblique plank with arms reaching up and down
Cardio – squat thrust and catch (like a half burpee)

Cool down:
Chest stretch
Tricep stretch
Fold over and hang
Quad stretch
Side lunge for inner thigh, then she goes deeper almost like a pigeon but not quite
Seated twist
Pull knee into chest then hamstring stretch
Reach up in seated position

Instructor Comments:
First, I have to say Caroline has an amazing figure. We both had the same shoes on, but that's about all I have in common with her!

I just did the workout and was pleasantly surprised, I was just drenched at the end. No puke in the bucket feeling, but just a nice workout in general. Like the warm up, I found a lot of the moves to be very dynamic - despite the pace, I could still get deeper into a move and increase my range of motion.

I had a whole range of weights planned out upon previewing the workout, but she moves at a pretty good pace, so after the first circuit I just ended up using 5 lbs for the whole thing! I might try 8 lbs next time and have the 3 lbs handy for arm circles and superman moves. I love the cool down where she actually goes through a good number of stretches and h-o-l-d-s them!

If you like Jackie or Jillian type workouts, this is right up your alley. If you have Jillian issues, I found Caroline's instruction and demeanor much more pleasant (there really is no comparison here, Caroline is just plain nice and encouraging), so this would be a good 30 Day Shred alternative for you. If you like Tracey Mallet's pink and blue workouts, but want something a notch harder and maybe more athletic, this would be a good alternative, too. Love the set!