Sweat Into Summer Shape: Part 3

Sweat Into Summer Shape: Part 3
Strength + Cardio Intervals: Sculpt, Sweat & Repeat

Maria Sollon, MS, CSCS, PES

By now, you’ve kickstarted your cardio with low-impact drills and leveled up with rowing power. Now it’s time to turn up the intensity with a fiery combo that blends strength training with cardio intervals using your Total Gym.

This dynamic approach not only torches calories, it also builds lean muscle, elevates your metabolism, and challenges your body to move with power and purpose. It’s the kind of workout that pushes you to feel the burn… and love the results!

Missed the first two workouts?

Part 1 features a low-impact cardio circuit that flows on and off your Total Gym, while Part 2 taps into strength and stamina with interval-based rowing. Together, they build the perfect foundation. Catch up or revisit them here:

Sweat Into Summer Shape – Part 1: Low-Impact Cardio – Total Gym Pulse

Sweat Into Summer Shape: Part 2 – Total Gym Pulse

Why Strength + Cardio Intervals Work

When you mix resistance training with short bursts of cardio, you tap into a powerhouse of benefits:

• Fat-Burning Boost: Cardio spikes your heart rate, while strength moves stoke your metabolic engine.
• Full-Body Engagement: Alternating exercises keeps your body guessing and your muscles activated.
• Time-Saving Efficiency: In less time, you’ll get the benefits of two workouts in one.
• Increased Post-Workout Burn: You’ll continue to torch calories long after your session ends.

This is the sweat-smart way to build summer shape that lasts.

Total Gym Strength + Cardio Interval Circuit

Directions: The routine contains dynamic strength exercises utilizing the Total Gym.

• Perform each move for timed intervals of 40 seconds work / 20 seconds rest, or count 10–15 reps per exercise.
• Repeat the full circuit 2–3x based on your time and intensity level.
• Keep transitions quick, and rest only when needed. If short on time, 1 round is effective too!
• Aim to perform this workout 1-2 days/ week or incorporate it with your typical routine as an added power burst.

• Workout Focus: Strength + Cardio
• Level: Accommodates all fitness levels by adjusting the incline level
• Time: 20 – 30 minutes
• Format: Circuit-based / Repeat 2 – 3 rounds

Set Up: Low- Medium Level, Squat Stand, timer APP

Warm-Up (3–5 minutes)

Perform your own set of movements to get the blood flowing and prep your joints.

Strength + Cardio Circuit

Medium Level, NO accessories to start

1. Squat Hollow Body
   • Advanced: Extend Arms
2. Plank Crawl
   • MODIFY: knees down
3. Lunge Slide Out
   • Option: Hands or forearms

Connect Cables, Squat Stand

4. Squat Pulls
   • Advanced: Tuck Knees
5. Bicycle Punch
6. Kneeling Chop Squat
   • Perform 15 reps / side
7. Skydiver Lat Pull
   • Maintain a back extension “skydiver” thought the motion

* Rest, then repeat for as many rounds as you have time for! *

Cool Down & Recover (3–5 minutes)

Conclude the workout with a few stretches to help your muscles recover for your next workout.

Pro Tips:

• Focus on Form First: Good form always beats speed. Quality reps = better results.
• Use the Incline for Resistance: Adjust the incline to challenge different muscle groups with control and power.
• Breathe With the Movement: Exhale through effort. It powers your movement and keeps you in rhythm.

You’ve crushed cardio, powered through rowing, and lit it up with strength intervals. This 3-part series was built to push limits, build consistency, and keep your body guessing so that you achieve your best summer shape.

Remember to stay hydrated, refuel, and rest to recover your muscles.  That’s how results stick.

Keep showing up. Keep turning up the heat. And keep sweating hard into your best summer shape!

Maria

@GROOVYSWEAT  

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