free workouts

Cardio Workouts To Kick You Into Pro Shape

Cardio Workouts To Kick You Into Pro Shape

Today I am bringing my wonderful blogging fam something a bit different! I wanted to switch up the workout scene a bit and hit you with a new challenge:  SPRINT CARDIO.  I know, it scares me too, but since you guys know I am more of a long distance gal  I turned to Hannah Gill for a guest post on this one.  Enjoy! And stay tuned for another switch up workout coming this weekend.

Five Proven Cardio Workouts by David Beckham

Guest post by: Hannah Gill

sprint workouts
Photo: pixabay

As many people know, soccer is a physically challenging and mentally demanding game that requires a high level of fitness from its players. The sport entails a lot of running at different paces, forcing athletes to not just train and hone their skills, but also develop their cardio.

In essence, an important element to a successful soccer player is a great level of stamina. Since they are expected to perform various tasks at an intense pace on the pitch, they have to have the ability to quickly recover and maintain a certain tempo throughout a typical 90-minute match.

One of the more recognizable names in soccer – and in all of sports – is David Beckham. Men’s Health reports how Beckham wasn’t one of those child prodigies and that – considering his small stature – he had to work extra hard in order to prove himself to his academy coach.

During his prime, the now-retired English midfielder was known as a set-piece expert who could score from almost anywhere on the field. Betfair Football, a European site that covers high-profile tournaments like the Champions League, even featured an article by Luke Moore documenting the most exciting goals of his long and storied career.

Part of Beckham’s greatness can be attributed to his top notch fitness. He always put in the extra work outside of team practice sessions; constantly working on improving his cardio through workouts that would normally leave the average professional gasping for air.

Adam Bornstein, a writer for Born Fitness interviewed David Beckham back in 2008. From here, he learned and studied the secrets of the soccer superstar’s cardio routine, and underlined those in his article.

Today, I want to share these workouts with you, and challenge you to give them a try.

David Beckham Cardio Training 1

A five-minute run at 80 percent of a person’s heart rate; and then rest for four minutes in between sets. Repeat for five sets.

David Beckham Cardio Training 2

A two-minute run at 95 percent of a person’s heart rate; and then rest for one minute in between sets. Repeat for eight sets.

David Beckham Cardio Training 3

A 20-second full sprint; and then rest for one minute in between sets. Repeat for 30 sets.

David Beckham Cardio Training 4

A 120-yard run with a 20-second time cap; and then rest for one hundred seconds in between sets. Repeat for 10 sets.

David Beckham Cardio Training 5

A 60-yard full sprint; and then rest for 10 seconds in between sets. Repeat for eight sets.

These workouts are specifically programmed to mimic the pace of a usual soccer game. They put a spotlight on running at different speeds and resting at various intervals.

All things considered, David Beckham is the epitome of how impressive cardio can lead to greater things for soccer players and other athletes such as yourself.


Hi, it’s Colby again! Who wants to try one of these workouts with me?

Follow me on IG @be.happyhealthyfit && watch ‘my story’ to join me this weekend when I attempt one of these!

colby triolo


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sprint workouts soccer

Posted by colbytriolo, 1 comment
Superset Dumbbell Cardio and Strength Workout

Superset Dumbbell Cardio and Strength Workout

Grab a set of dumbbell for this total body workout

The sun is peeking its rays out and the weather is finally getting nicer.  I don’t know about you but this time of year  I feel so much happier and do so much more.  All that #VitaminD ayoooo. What is one of my favorite things about this bright and cheery weather? Taking advantage of the clear skies, warm temperatures, and beautiful world to bring those workouts outdoors.  Today, I want to share with you a total body workout packed full of trisets and supersets to get your heart pumping and muscles working at the same time.

RELATED: Easy Fit 

(workouts you can do anywhere, anytime)

All you need for this workout is a set of dumbbells (10-20 lbs.) and about 10 sq. feet of space, preferably outdoors. 

outdoor total body workout

Hey you, let’s get to it

Superset Total Body Dumbbell Workout

(scroll to the bottom for details)

super sett dumbbell workout

Peep this image is pin-able!

This workout is both CARDIO and STRENGTH

Here is the breakdown

Perform each superset 3x

* denotes use dumbbells

1. Kettlebell swing* x 15 //  Squat and press* x 12 // Squat jump x 15

2. Pushup x 10 // Split lunge* x 10 each leg // Lunge jump x 20

3.  Triceps bench dip x 15 // Low burpee squat x 10

4. Wall sit and curl* x 12 // Mountain climber x 20

5. Diamond pushup X 8 // Kneel down get up x 10 // Broad jump x 10


Now, get outside and soak up that sun will getting that #BURNNN!  This workout was made in a beautiful pin-able fashion, so make sure to pin it to share & help me make Pinterest a thing 😉

 colby triolo

PS. I am opening up my online personal training (NETA personal trainer certified) for TEN more spots. Email me at if you are interested to discuss your goals.


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Sunday Funday // 30 Day Blogging Challenge #12

Sunday Funday // 30 Day Blogging Challenge #12

Sunday ~fun~day is upon us! Except if you are a student… it’s more like Sunday try-to-finish-all-the-work-I-put-off-until-now-why-did-I-do-that day.  But, every day needs a little bit of fun so whether today is situation A: relaxing, or situation B: demonstrated above, I want to share a quick total body, anywhere workout with you to do today.


Set a timer (click here) for…

round 1: 45s work, 15s rest… round 2: 30s work, 30s rest… round 3: 20s work, 10s rest.

Here are your exercises:

  1. Sumo Squats
  2. Squat Jumps
  3. Pushups
  4. Squat and Kick
  5. Triceps Dips
  6. Lunge Jumps
  7. Shoulder Taps
  8. Commando Planks
  9. Bicycle Crunches
  10. Plank Hold


That’s it! You can find more similar workouts here.  ENJOY!

xoxo You Make You,




Posted by colbytriolo in 30 Day Blogging Challenge, workouts, 0 comments