4 cardio core workouts

4 cardio core workouts

1. The 40/20 Cardio-Core Blast (0:11)
2. The 15-Minute Oblique Burner (1:42)
3. The 5-Minute Sweat (3:19)
4. The 20/20/20 Blast (4:31)


The 40/20 Cardio-Core Blast

Set a timer for 40 seconds of work, 20 seconds of rest between moves and move from exercise to exercise without resting. Complete 3-5 rounds through. Rest 40-60 seconds extra between rounds if needed so that you don’t have to rest during the 40 seconds of work.

CIRCUIT:
40 seconds Side Shuffle Sprawl Sit Thrus
20 seconds Rest
40 seconds Push Up Step Knee
20 seconds Rest
40 seconds Twist and Pivot
20 seconds Rest
40 seconds Inchworm Hop
20 seconds Rest
40 seconds Roll to Balance Sprinters
20 seconds Rest

The 15-Minute Oblique Burner

Set a timer for 30 seconds of work and move from exercise to exercise without resting. Rest 30 seconds between rounds and complete 3 rounds through each circuit. 

CIRCUIT #1:
30 seconds Scorpion Burpee
30 seconds per side Standing Oblique Crunch
30 seconds Rotational Hops
30 seconds Rest

CIRCUIT #2:
30 seconds Squat Skiers 
30 seconds per side Low To High Lunge Twists
30 seconds Side Plank Stars
30 seconds Rest

The 5-Minute Sweat

Set a timer for 30 seconds of work and move from exercise to exercise without resting. Complete 2 rounds through the circuit.

CIRCUIT:
30 seconds Switch Stance Burpee Knees
30 seconds Twist Push Ups
30 seconds Rotational Knees
30 seconds Plank Hopscotch
30 seconds Single Single Double V Up 

The 20/20/20 Blast

Set a timer for 20 second intervals. Work on one move then the other for 20 seconds then rest 20 seconds between rounds. Complete 5 rounds through. Then rest 40-60 seconds between sets before moving on to the next.

SET #1:
20 seconds Squat Rotations
20 seconds Donkey Kick Plank Hops 
20 seconds Rest

SET #2:
20 seconds Scorpion Burpee
20 seconds Push Up Step Knee
20 seconds Rest

SET #3:
20 seconds Rotational Knees
20 seconds Jack Climbers
20 seconds Rest

SET #4:
20 seconds Switch Stance Burpee Knees
20 seconds Side Plank Stars
20 seconds Rest