The Quick Cardio-Core Killer

cardio-core

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists

WORKOUT

Set a timer for 30 second intervals with 5 seconds of transition time. Complete 30 seconds on an exercise then take the 5 seconds to move to the next exercise. You will only have the “active rest” break between the 2 rounds of the circuit. Then rest about 30 seconds before moving on to 2 rounds of the next circuit.

CIRCUIT #1:
30 seconds Burpee Sit Thrus
30 seconds Climber Push Ups
30 seconds Banana Twists
30 seconds “Active Rest” Jumping Jacks

CIRCUIT #2:
30 seconds Mountain Climbers
30 seconds Lower Ab Plank
30 seconds Plank Jacks
30 seconds “Active Rest” Wall Sit/Squat Hold

CIRCUIT #3:
30 seconds Split Squat Jacks
30 seconds Plank with Oblique Knee Tucks
30 seconds Alternating V-Ups
30 seconds “Active Rest” Plank Shoulder Taps

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders

NOTES:

Regress movements as needed so that you can keep moving the entire 30 seconds. It is better to regress than rest. Also, during the active rest, bring things down as much as needed. The point is to move but to bring your heart rate down a bit while still getting everything to work.

If You LOVE My Workouts, Check Out My 6-Week Bodyweight Shred Program!

Six weeks of bodyweight workouts you can do anywhere!

Check out this great PRE-LAUNCH PRICE since the program doesn’t officially launch till January 1st 🙂

learn-more-button

Pin It on Pinterest