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Cardio, Core, and More

Cardio Workout Collection

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...

March 2022: Lucky 7s

March 2022: Lucky 7s

Lucky 7s Lucky 7s Cash In: Inchworm x 5 Spider stretch x 5-10 seconds RL Squat to stand x 5 Lateral lunge to overhead reach x 5 RL 7 rounds x 7 reps each move: Sumo bent over alternating dumbbell rows  Hand release push-up Side shuffles with touchdown Seated overhead...

January + February 2022: Winter Warm Up

January + February 2022: Winter Warm Up

Winter Warm Up Winter Warm Up Cash In 1-2x: Band pull aparts x 10-15 Bodyweight squats x 10-15 Bodyweight lunge trio x 5 RL Pair 1 (3-4 x 45 seconds): Step up to knee raise Alternating hammer curls Pair 2 (3-4 x 45 seconds): Squat to box jump Single arm triceps...

December 2021: 12 Days of Fitmas

December 2021: 12 Days of Fitmas

12 Days of Fitmas 12 Days of Fitmas Perform the entire circuit like the twelve days of Christmas song.    Half TGU x 1 Burpees x 2 Hand-release push-ups x 3 Step up with knee raise x 4 Squat to box jumps x 5 Side lunge to chest fly x 6 Prone pulldowns x 7 Plank...

December 2021: Snatching Through the Snow

December 2021: Snatching Through the Snow

Snatching Through the Snow Snatching Through the Snow Cash In 1-2x: Heels elevated squat with front band raise x 5-6 breaths Band pull aparts x 10 3-4 rounds: Alternating dumbbell snatch x 8 RL Push-ups x 8 Suitcase side lunge to single arm clean x 8 RL Cash Out 1-2x:...

November 2021: Not for the Pie

November 2021: Not for the Pie

Not for the Pie Not for the Pie Cash In 1-2x: Foam roller wall squats x 10-15 Foam roller bridge hold x 5-6 breaths 3 rounds: Split squat hold with single arm row x 8-10 RL Standing band chest fly x AMAP Side lunge to single arm lateral raise x 8-10 RL Tall kneeling...

Core Workout Collection

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         

July 2021: Oh Obliques

July 2021: Oh Obliques

Oh Obliques  Oh Obliques                                        1A. Half kneeling pallof press 3 x 8-10 RL   1B. Waiter’s carry       3 x 15 paces forward and back RL      Rest 1 minute  

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