11.6 Wednesday | Home

 

Today is Conditioning Cardio and Core. Make adjustments to work periods as needed. These workout are fun and a great challenge to our cardio vascular health, balance and endurance.

Warm Up

BODYWEIGHT EXERCISE

3 minutes

Break a little sweat. Alternate between bodyweight movements of your choosing for 3 minutes

ALT. RUNNERS LUNGE

60 seconds Alt legs

deep squat hip & ankle opener

30 seconds

LEG SWINGS

60 seconds Switch halfway

 

Circuit 1 — 3X

Note- If you have access to a cardio machine jump over to the Gym version of this workout. This will take 15 Minutes

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
45 seconds BENCH TOE TAPS
15 seconds Rest
45 seconds SINGLE ARM SWING + REV. LUNGE Right Side
15 seconds Rest
45 seconds SINGLE ARM SWING + REV. LUNGE Left Side
15 seconds Rest
45 seconds KNEELING WALKS + LATERAL JUMP
15 seconds Rest
45 seconds SUPER SKATERS
15 seconds Rest
Repeat 3 rounds

BENCH TOE TAPS

45 seconds

The taller the object the more challenging. Modify by using a shorter object to tap such as a DB on the floor.

SINGLE ARM SWING + REV LUNGE

45 seconds Left Arm
15 seconds Rest
45 seconds Right Arm

Id use a single 20-25lb DB.. Slowly lower into the Lunge

KNEELING WALKS + LATRAL JUMP

45 seconds

Modify by stepping to the side and performing a bodyweight squat

SUPER SKATERS

45 seconds

Option to Perform high knees in place or stepping and reaching a floating leg out behind you as you test your stability

 

Circuit 2 — 3X

Note- Perform exercises back to back with little to no rest between movements. Repeat 3 rounds.

EQUIPMENT
JUMP ROPE
MAT
DUMBBELLS

EXERCISES
30 reps JUMP ROPE
20 reps UNSTABLE WEIGHTED JACKKNIFE each
10 reps BEAR CRAWL PULL THROUGH
Repeat 3 rounds

JUMP ROPE

30 reps

Alt. Jog I place or jumping jacks

UNSTABLE WEIGHTED JACKKNIFE

20 reps EACH SIDE

Modify by removing weight and resting the straight leg on the ground

BEAR CRAWL PULL THROUGH

10 reps

 

Superset 3 — 3X

Note- Perform 1 exercise with 30 seconds of rest between.

EQUIPMENT
MAT

EXERCISES
10 reps SUPPORTED HIP LIFT & LEG RAISES
20 reps DIAMOND CRUNCH
30 seconds Rest

SUPPORTED HIP LIFT & LEG RAISES

10 reps

Support yourself up against something that will not move when you lift and lower

DIAMOND CRUNCH

20 reps

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

ALT. RUNNERS LUNGE

60 seconds

PIGEON

60 seconds each leg

 
Cardio, Conditioning, CoreAngela Fales