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Cardio, Core, and More

Cardio Workout Collection

July + August 2022: Like a Bandit

July + August 2022: Like a Bandit

Like a Bandit Like a Bandit Perform each move for 40 seconds on, 10 seconds off, for a total of 3-4 rounds.   Band lateral walks with isometric bicep hold Band bicep curls Band pull-aparts Band front squats Band upright rows Broad jump over band Band runners...

July + August 2022: Benched

July + August 2022: Benched

Benched Winter Warm Up Perform the workout as an AMRAP in the time you have, resting as needed.  Step ups x 10 RL Squat to bench > squat jump combo x 10 each Skater hops x 15 RL  

July + August 2022: Bodyweight Scorcher

July + August 2022: Bodyweight Scorcher

Bodyweight Scorcher Bodyweight Scorcher Perform this workout in an EMOM format for 3-6 rounds. Odd Minutes: Push-ups x 8 Burpees x 8 Rest until the top of the next minute. Even Minutes: Side lunge to center hop x 8 Skater hops x 8 Rest until the top of the next...

July + August 2022: Sneaky Sizzle

July + August 2022: Sneaky Sizzle

Sneaky Sizzle Sneaky Sizzle Perform the moves as a circuit in descending ladder format, finishing with a 30-second sprint. Rest as needed.  Walking lunges x 15-12-9-6-3 Triple pulse squat x 15-12-9-6-3 Triceps push-up x 15-12-9-6-3 Inchworm walkout to plank tap x...

June 2022: Summer Solstice

June 2022: Summer Solstice

Summer Solstice Summer Solstice Cash In: Walking knee hugs x 5-10 Lunge + reach x 5-10 Plank shoulder taps x 5-10 4-6 rounds for time: Sprint of choice x 30 seconds DB push press x 10-12 DB front squat x 10-12 Walking lunge to biceps curls x 10-12 Cash Out: Glute...

April + May 2022: Spring Soiree

April + May 2022: Spring Soiree

Spring Soiree Spring Soiree Cash In (1-2x): Hug knee to chest into lunge x 5 RL Inchworm to shoulder roll x 5 Side lunge to lateral reach x 5 5 rounds (40 seconds work, 20 seconds rest): Squat jacks Walking plank to beast hover Skater hops Triceps dips Alternating...

Core Workout Collection

September + October 2022: Apple Core

September + October 2022: Apple Core

Apple Core  Apple Core                                        1A. Elevated plank row to triceps kickback 2-3 x 8-10 RL 1B. Dead bug marches 2-3 x8-10 RL Rest 1 minute 2A. Sitback to press outs 2-3 x 8-10 2B. Supine feet banded out and ins 2-3 x 8-10 Rest 1 minute...

December 2021: Ab Be Home For Christmas

December 2021: Ab Be Home For Christmas

Ab Be Home for Christmas Ab Be Home For Christmas 1A. Stability ball dead bugs 2-3 x 8-10 RL 1B. Pallof press 2-3 x 8-10 RL Rest 30 seconds 2A. Stability ball roll out 2-3 x 8-10 2B. Half kneeling band chop 2-3 x 8-10 RL Rest 30 seconds                                ...

November 2021: Give Planks

November 2021: Give Planks

Give Planks Give Planks 1A. Slow mountain climber with palms up 2-3 x 5-10 RL 1B. Side plank with hip abductions 2-3 x 10-15 RL Rest 30-60 seconds                                              

October 2021: Creepy Crawler

October 2021: Creepy Crawler

Creepy Crawler Glide Away 1A. Frankenstein twist 2-3 x 8-10 RL   1B. Body saw 2-3 x 5-10 Rest 60 seconds   1C. Bear crawl 2-3 x 3-4 Rest 60 seconds                                            

September 2021: Glide Away

September 2021: Glide Away

Glide Away Glide Away Tabata: 20 seconds on, 10 seconds off, alternating between the 2 moves for 4, 6, or 8 minutes. Glider plank jacks Glider pike ups                                            

August 2021: Slammer

August 2021: Slammer

Slammer Slammer                                       1A. Medicine ball slams 1B. Slow mountain climbers       5-10 minutes 30:10   Rest as needed         

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