Cardio Core Workout

by Monica

The cardio core workout improves endurance, core stability, and total body strength and mobility. These exercises are for intermediate to advanced exercisers but can be modified for beginners.

Some of the exercises sound really strange and may look complicated but they are basic movement patterns combined into hybrid exercises that are super effective for fatloss and total body fitness. Just take your time and break each exercise down if necessary. Be patient with your body and you'll get it in no time.

Videos to all the new core workouts will be up no later than next Wed. so you can start the core strength workout plan and be ready for beach season.

Cardio Core Workout:

Warm-up Superset
Carioca lunges
Suspension trainer W drill
Suspension trainer T drill
Suspension trainer Y drill
8-10 reps of each rest then repeat two more times

Tabata Superset 1
Suspension trainer lawnmower prep 20 sec. work 10 sec. rest
Suspension trainer lawnmower prep (2nd side) 20 sec. work 10 sec. rest
Cosack lunges with a skip 20 sec. work 10 sec.
Cosack lunges with a skip (2nd side) 20 sec. work 10 sec. rest
repeat the entire circuit

Tabata Superset 2
Lunge sit to jump squats 20 sec. work 10 sec. rest
Lunge sit to jump squats (2nd side) 20 sec. work 10 sec. rest
Suspension trainer single leg hip extensions 20 sec. work 10 sec. rest
Suspension trainer single leg hip extensions (2nd side) 20 sec. work 10 sec. rest
repeat entire circuit

Tabata Superset 3
Suspension trainer alt. lateral knee tucks 20 sec. work 10 sec. rest
Suspension trainer alt. lateral knee tucks 20 sec. work 10 sec. rest
Suspension trainer knee-in jumps with twists 20 sec. work 10 sec. rest
Suspension trainer knee-in jumps with twists (2nd side) 20 sec. work 10 sec. rest
repeat entire circuit



Cardio Core Workout Tips:

1. Focus on performing exercises with excellent form and try not to rush. Modify any exercises to accommodate knee or back issues. Take out any jumping or deep lunging if this is a problem for you.

2. Use a Gymboss Interval Timer to track your intervals and stay focused on your exercise technique.

3. Use your core and pelvis to draw the body up or for pulling the knees in towards the body. Your limbs should feel like they are an extension of your core.