Super Core & Cardio Workout

Posted on Thursday, March 1st, 2012 at 6:59 am



Hi Everyone,


Besides running after my daughter in the park this morning, today’s workout really got my heart racing in 20 minutes!  


There are 4 different exercises and you will alternate between a cardio and core exercise.  The goal is to complete 5 sets. 


All you’re going to need is your interval timer, a step or a stack of books, a mat, and a bottle of water. 


Remember to always include a warm-up and stretches afterwards. 


A warm-up can be as simple as running on the spot for a few minutes or running up and down the stairs if you have any. 


My favorite warm-up is to jump rope for about 3 minutes. 


The point of the warm-up is exactly that – to make the muscles warm and supple and ready for exercise. 


Beginner variations are included as always, and the full workout details are below: 




Workout Details:


Set your Gymboss Interval Timer  to 20 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work. 


There are 4 different exercises and you will do each exercise for 45 seconds.  Rest for 15 seconds before performing the next exercise in the circuit.


Keep repeating the circuit over and over until you have completed 20 rounds (or 5 sets). 


Take a quick sip of water if you need to during your 15-second rest intervals.  


Here are the details:


Exercise Sequence:


1. Dynamic Toe Taps for 45 seconds then rest for 15 seconds.


2. Elbow Plank Leg Raise for 45 seconds then rest for 15 seconds.


3. Plyo Side Jumps for 45 seconds then rest for 15 seconds.


4. Elbow Plank Side Knee Tucks for 45 seconds then rest for 15 seconds.


All 4 exercises count as 1 set. Perform 5 sets (or 20 rounds on your interval timer).  If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.


Exercise Details:


1. Dynamic Toe Taps: 

This is a great cardio, speed, and agility exercise.  Do not shift your weight on the foot that is tapping.  Instead, keep your bodyweight on the supporting leg.  The goal is to go as fast as you can.  Don’t forget to breathe!


2. Elbow Plank Leg Raise: 

This exercise targets the core and shoulders.  Try to keep you body in a neutral position; avoid lifting your bum up into the air as you raise the back leg. Always squeeze your stomach in towards your spine to protect your lower back and breathe throughout the exercise.


3. Plyo Side Jumps: 

This exercise is a great power and agility exercise. Try to jump immediately after landing and make sure that you land softly on the balls of your feet.


4. Elbow Plank Side Knee Tucks: 

This exercise targets the core, shoulders, hip flexors, and more specifically the obliques (side abs).  Always maintain a neutral position and contract your core by sucking in your stomach towards your spine.  And don’t forget to breathe!



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