CARDIO-CORE WORKOUT 1
The Cardio-Core Workout 1 is a circuit of 9 exercises that make up one round. The exercise circuit is divided into 3 sets of 3 exercises, 2 cardio exercises and 1 core exercise. Each cardio exercise is performed for 30 seconds and each core exercise is performed for 20 reps (some exercises will require 10 or 20 reps per right and left side). Depending on your level of fitness and workout experience, there are several points throughout the workout that are designated for quick breaks. Take breaks throughout the workout as needed.
- 30-60 second break every 3 exercises
- 1-2 minute break after the full round of 9 exercises.
Keep a detailed log of your workout and include how many rounds you completed, when you took breaks, how long each break was and any another other important notes you would like to include. When you revisit this workout, you can refer back to your notes and try to best your previous performance.
Before you start this workout routine and any one of our workout routines, be sure to review the demos for each exercise and practice them until you are confident in your ability to do them correctly. Proper form and technique are essential to maximizing your results and minimizing your risk of injury.
Warmup for 3-5 minutes before you start the workout by practicing the exercises that you will be performing. After each round take a 1-2 minute break (longer if you need it) before starting the next round. Use this extended break time to record your notes from that round including how many breaks you took, when you took the breaks and for how long as well as any other notes that you would like to include. When you revisit this workout, you can refer back to your notes and try to best your previous performance. And don’t forget to stretch! Particularly any areas that feel sore or tight.
This workout can be performed either indoors or outdoors as it requires no equipment.
Cardio, Core | Time: 20-30 minutes | Rounds: 4-6 | Reps: 30 seconds per cardio exercise & 20 reps per core exercise | Equipment: none
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• High Knees (30 sec)
• Butt Kickers (30 sec)
• Crunches (20 reps)
• Floor Sprints (30 sec)
• Side Floor Sprints (30 sec)
• Crossover Crunches (10 reps per side)
• Fast Feet (30 sec)
• Squats (30 sec)
• Swimmers (20 reps per side)