Free Workout From Strength & Cardio With Marilyn Rodriguez

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May 24, 2021

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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.


2 Exercises / 3 Laps

Goblet Squat to Calf Raise



3 Exercises / 3 Laps

Alternating Squat & Knee

40 SECS 20 Per Side


1 Exercises / 2 Laps

Double-Pulse Sumo Squat


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

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Ready for your first workout?

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!

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Marilyn Rodriguez

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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