ETCC Portal

Cardio, Core, and More

Cardio Workout Collection

November 2021: Turkey Tabata

November 2021: Turkey Tabata

Turkey Tabata Turkey Tabata Perform each move for 20 seconds, resting for 10 seconds in between. Complete 3-4 rounds total, resting for 1 minute between rounds. Triceps dips Up and overs Run the stairs Kettlebell swings Eccentric push-up Your favorite cardio...

October 2021: Witchy Three

October 2021: Witchy Three

Witchy Three Witchy Three 15-20 minute AMRAP: Step up with knee drive x 2, 4, 6, 8, etc. Squat stand to squat jump x 2, 4, 6, 8, etc. Toe taps x 20 every time  

October 2021: Spooky Sets

October 2021: Spooky Sets

Spooky Sets Spooky Sets Cash In 1 minute: Plank to alternating downward dog 7 minute AMRAP: One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL Bridge to dumbbell pullover x 5-10 7 minute AMRAP: Hands elevated triceps kickback x  5-10 RL Sumo...

September 2021: Ball Buster

September 2021: Ball Buster

Ball Buster Ball Buster Cash In 2-3x: Glute bridge x 10-15 Glute bridge hold x 10 EMOM Set #1 3-5x: Side shuffle to ball slam x 8-10 Step throughs x 5 RL EMOM Set #2 3-5x: Ball toss and squat x 10-15 Curtsy lunge x 5 RL Cash Out 2-3x: RKC plank x 20 second hold  ...

September 2021: Arms + Abs Attack

September 2021: Arms + Abs Attack

Arms + Ab Attack Arms + Abs Attack 4x through, 45 seconds each move, rest as needed: Push-up to knee drive Triceps dip to toe tap Sit through Standing elbow to knee with 4 cross jabs Burpee to plank tap Tap back to chest fly          

August 2021: Double Ladders

August 2021: Double Ladders

Double Ladders Double Ladders   1A. Pull-up variation of choice 1B. Push-up variation of choice Decreasing ladder 10, 8, 6, 4, 2 Rest as needed     2. Burpees 1 minute AMAP     3A. Squat to hinge 3B. Step up with hop Decreasing ladder 10, 8,...

Core Workout Collection

Jan 2021: Ball Drop

Jan 2021: Ball Drop

Ball DropMedicine Ball Workout Medicine ball leg drops Medicine ball Russian twist to toss Medicine ball plank knee drives 3-5 x 30:10 Rest as needed

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