Transformed: Week 3, Day 20 - Bonus Workout

If you want to get some extra work in today, try a bonus workout! But before you do, check out one of Elspeth Dana's favorite cardio workouts.

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Bonus cardio circuit

You don't need a treadmill in order to perform a good cardio workout. One of the best ways to get your heart pumping is with a bodyweight workout. Personal trainer Elspeth Dana shares her favorite bodyweight circuit, which is perfect to keep in your back pocket when life gets in the way and you're in a pinch!

How many reps you choose to do for each exercise is up to you. Start with 10, and increase the reps if it's too easy. Start with jump squats, then go right into split jumps. Then, move into burpees and mountain climbers. Finish with hop squats. Rest 1-3 minutes, and repeat the circuit 3-5 times!

If you want to replace today's bonus workout with Elspeth's cardio circuit, go for it!

Elspeth Dana Transformed Tip, Day 20: Cardio
Watch the video - 2:08

Pick 1 or 2 "bonus workouts" for an extra challenge. Each circuit should be completed for a total of 6 rounds. Rest 1 minute between each round.

Day 20: Bonus Workout Example 4
Circuit: 6 rounds

Dumbbell Lunge

10 reps per leg
Dumbbell Lunges Dumbbell Lunges

Push-Up to Side Plank

10 reps per side
Push Up to Side Plank Push Up to Side Plank
Dumbbell Shoulder Press Dumbbell Shoulder Press

Day 20: Bonus Workout Example 5
Circuit: 6 rounds
Dumbbell Goblet Squat Dumbbell Goblet Squat
Mountain Climbers Mountain Climbers
Weighted Crunches Weighted Crunches

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