What is Strength & Cardio with Marilyn?

Strength & Cardio with Marilyn has been designed to help you feel strong and accomplished by completing workouts you can do at home with minimal equipment. This program takes on a training style that blends cardio with strength-based movements in time-based and rep-based workouts that you can do at home using only dumbbells and a chair. Strength & Cardio with Marilyn is a 9-week training program, including one foundation week to introduce you to the training style. 

Each week you will be required to complete the following goals:

• 2 x Resistance training sessions (3 available) 
• 2 x Cardio sessions
• 2 x Recovery sessions (Including one rest day)

How does Strength & Cardio with Marilyn work?

The recommended Resistance sessions are Full Body workouts, with the optional third workout being an upper-body session. The program also includes two low-intensity cardio (LISS) sessions to increase fitness, a recovery session to improve mobility and flexibility and one day allocated as a rest day.

Full-Body Resistance Sessions  (20 minutes)
The Full Body workout sessions will begin with a strength circuit, move onto a cardio circuit and end with an optional Finisher. 
Strength Circuit

The strength circuit is rep-based. Within this circuit there are two exercises, you are required to complete the number of reps provided for each exercise before moving onto the next exercise. Once you have completed both exercises (one lap) you will be provided with a 30-second rest before repeating for two more laps! After completing three laps you will be given a one-minute rest break before moving onto the cardio circuit. 

Cardio Circuit
Within this circuit, there are 3 exercises. You will be required to complete each exercise for 40 seconds before being provided with a 20-second rest break to complete 1 lap. Complete 3 laps.

Finisher (optional)
If you decide to complete the finisher, this will involve a final one-minute exercise, completed two times with a 30-second rest in-between. 

Upper-Body (Optional - 20 minutes)
The Upper-Body optional workout sessions take on a slightly different structure and will not involve a cardio circuit, instead will include two strength circuits, before ending on a core-focused circuit.
Strength Circuits
Both circuits will involve two resistance exercises. Complete each exercise for the designated reps before moving onto the next exercise. Once you have completed both exercises (one lap) of the circuit, you will be required to complete two more laps, with each lap having a 30-second rest in between. After completing the strength circuits, you will receive a one minute break to give you time to prepare for the core circuit.

Core Circuit 
This circuit will involve two core exercises. Perform both exercises for the designated time or reps before having a 30-second rest. Repeat once more to complete the workout. 

Warming up, cooling down and recovery is fundamental to any workout program and which we highly recommend if you want to get the best out of your workouts.

Warm-ups (3-5 minutes) 
To prepare you for your workout, before each workout you will be provided with four options (No warm-up, cardio, cardio & movement and movement), choose one before starting your workout. 

Cool-Downs (5 minutes) 
At the end of each workout, you will be provided with an optional cool-down session to help promote recovery, prevent injury, and improve flexibility, these sessions will involve static stretches.

Recovery sessions (10 minutes) 
This program will require two recovery sessions each week, one of these being a rest day. The recovery session will involve a combination of mobility and stretch exercises with you will be able to follow through. 

What equipment do I need to complete Strength & Cardio with Marilyn?

Strength & Cardio with Marilyn requires minimal equipment, and can be completed in the comfort of your home or anywhere you have enough room to move!

You will need:

• Dumbbells
• Chair

If you don’t have access to the equipment, what can you use instead? 

Dumbbells - Two safe, heavy objects can be used, water bottles filled with water, sand, rice etc, soup cans, or other household items - get creative!

Chair - Any flat, stable surface will be suitable, such as a ledge, park bench, or sturdy box.

Want to trial a workout? Have a go at this free Strength & Cardio workout with Marilyn!