Circuit 1 - Cardio x Core

Circuit 1 - Cardio x Core

What is Cardio x Core?
-Alternate between a cardio exercise and a core exercise, guaranteed to get your heart rate pumping and your abs shredded

  • 40 seconds of training
  • 20 seconds of recovery
  • AMRAP - As Many Reps As Possible
  • 4 sets (12 min x 2) = 24 minutes (watch this video twice)
  • +3 min warm up at beginning (dynamic stretches, lubricate the joints, get your heart rate up), +3 min cool down at the end (lower heart rate, static stretching - hold for at least 25 seconds)

    Exercise 1: In and Out Fire Feet 

    • Keep your chest up, look forward, use arms to create the rhythm of the feet 
    • 10+ taps with feet under hips and 10+ taps with feet outside shoulder width, alternating each time

    Exercise 2: Beast hold taps 

    • Beast hold position with knees elevated 2 inches (5cm) off the ground (thighs are vertical) and arms directly under the shoulders
    • Extend one arm (alternating) to get into 3 point position and keeping hips square (no side-to-side body rocking)

    Exercise 3: Le Burpee 

    • In standing position, squat down with hands on the ground, keep hands stacked under the shoulder
    • Brace the core and extend the legs back into a high plank, keep a neutral spine
    • Push up is optional and then return feet to the squat position
    • Jump up is optional or stand straight back up

    Exercise 4: Power Jack 

    • Sumo squat down with toes pointing outwards 45 degrees and hands touch above your head
    • Jump up, legs come together, arms come down (like a pencil)

    Exercise 5: Plank with Rotational Arm Raise 

    • Brace your core, elbows under the shoulders, and keep your back neutral
    • Keep both toes on floor at all times and open up the chest to raise arm uip to the ceiling

    Exercise 6: Inch Worm

    • From a standing position with soft knees, bend from your hips until your hands touch the floor
    • Your feet stay where they are and slowly crawl to a push up position (or father in front of the head for increased difficulty)
    • Your hands stay where they are and try to keep your back netural and legs straight while bringing your feet towards hand