Nov 042014
 

8 Move Cardio and Core Circuit

Close-up of Woman Wearing Workout Clothes After you warm up, all you need is a step to blast away belly fat; do each exercise in this cardio and core circuit for the suggested amount of reps without taking a break, take a break and repeat 1 or 2 times on cardio days. For added intensity in your next strength fitness session complete this cardio and core circuit 3 times; once in the beginning, once in the middle and once at the end of your workout.

1. Squat Jumps on a Step – 10 to 12 reps

  • Begin standing in a neutral position lengthwise on a step – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Jump up & off the step – land in a squat position with feet on either side of the step & hands touching the step, absorb the shock with your glutes and the balls of your feet, immediately spring back up to land with both feet back on the middle of the step

2. Step Ups – 12 step ups per side

3. Plank & Hold w/ feet on the step – up to 1 minute

4. Jump Up – Step Down – 10 per side

  • Begin standing in a neutral position facing a step with feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
  • Using both feet quickly hop up on the step, pause, then step down with left foot then right foot

5. Scissor Step Jumps – 15 reps

  • Stand in a stagger step neutral position with left foot on a step with knees soft, abdominals tight & chest lifted
  • Jump straight up & switch feet in the air so right foot is on the step

6. Twisted Crunch- 10 reps

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, arms by your sides with palms facing your body
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then using your oblique muscles (the sides of your waist) rotate your upper body to the right then to the left keeping shoulders the same height off the floor, slowly lower back down keeping shoulders off the floor

7. Squat, Press & Lift – 10 per side

  • Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted, hold a light weight or medicine ball on chest
  • Squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible while keeping torso straight and push medicine ball up & over head

8. Rope Climbers – 10 reps

  • Lie face up on mat with legs extended toward ceiling above hips & arms extended toward ceiling above shoulders
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up keeping legs stationary, reach left hand toward your right foot as if you are grabbing a rope, keeping abdominals contracted slowly lower shoulders back down to close but not touching the mat

Be Fit, Be Healthy, Be Happy!

cardio and core