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Free Workout From Strength & Cardio With Marilyn Rodriguez

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Free Workout From Strength & Cardio With Marilyn Rodriguez
Workout From Strength And Cardio With Marilyn Rodriguez

Focus on your form and performance in this 20-minute workout from Strength & Cardio with Marilyn Rodriguez.

Strength & Cardio with Marilyn is an eight-week Sweat program by world-class LA-based trainer Marilyn Rodriguez — it blends strength and cardio exercises in easy-to-follow, 20 to 25-minute workouts.

If you’re a beginner, or returning to fitness and looking to improve your exercise technique — and crush your health and fitness goals — get started with this full-body session today.

Full-body Strength & Cardio with Marilyn workout

Strength & Cardio with Marilyn will help you build your strength at home using different training styles, and two to three recommended 20 or 25-minute sessions each week. There’s a full foundation week to help you get used to this style of training.

This full-body workout comes from Week 1 of the program and has three phases. You’ll need a pair of dumbbells for this workout — if you don’t have weights, you can substitute for safe household objects of similar weight, or you can omit them from the workout.

After warming up, you’ll begin by challenging your strength using dumbbells in a rep-based strength session, alternating between two exercises followed by a 30-second rest break. Repeat this for three laps. 

Next, there’s a circuit with six time-based cardio exercises you’ll complete one after the other, with 20-second rest breaks in between. You can control the intensity by completing as many reps of each exercise as you can in the allocated time — but if you’re still getting used to these movements, complete fewer reps and focus on getting your form right.

To finish, you’ll have one focus exercise and a set amount of time to get through as many reps as you can. You’ll take a 30-second rest break before repeating the same process one more time.

Strength 2 Exercises / 3 Laps

1. Goblet Squat to Calf Raise

10 REPS


2. Shoulder Press

12 REPS


Cardio 3 Exercises / 3 Laps

1. Alternating Squat & Knee

40 SECS


3. X Mountain Climber

40 SECS


5. Crab Walk

40 SECS 20 Per Side


Finisher 1 Exercises / 2 Laps

1. Double-Pulse Sumo Squat

60 SECS


It’s important to finish this workout with some cool-down stretches that target the muscles you’ve just trained.

Build full-body strength and endurance at home

Strength & Cardio with Marilyn is a minimal equipment program —  all you need is a pair of dumbbells and a chair. The program focuses on full-body and upper-body workouts to help you build your strength and endurance from wherever you are, no matter your fitness level, in just 20-25 minutes.

You can try Strength & Cardio with Marilyn today — it’s available exclusively on the Sweat app, which you can download from the App Store or Google Play. You can also access the workouts by signing up via our website.

Get ready to feel accomplished, strong,  and proud of your inner athlete!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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