21:29
Nov 16, 2021
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'Check out this dynamic and equipment-less cardio & core workout you can do anytime and anywhere! This workout is divided into 3 separate 5 minute workouts that combine intervals of Cardio + Core + Cardio exercises. You can complete one set back to back for a 15-minute workout, or 2 sets back to back for a 30 minute workout! Each set starts with 90 seconds of cardio exercises, followed by 2 minutes of core work, and finishes with another 90 seconds of cardio exercises. Start with a dynamic warm-up of torso rotations, arms circles, squats, knee tucks, bottom kickers, and lunges. Complete 8-10 repetitions of each moving through your full range of motion to warm up the body and prepare for the workout. Before you start any exercise program, be sure to consult with your physician. Set your timer or Tabata Pro App to 45 seconds of work back to back for 90 seconds of total work for the cardio portion. Set it for 60 seconds of work and 10 seconds of recovery for the core portion. Set #1 Cardio: (90 seconds) 45 seconds of jog/walk 45 seconds of jumping jacks/side taps/star jumps Core: (2 minutes) 60 seconds wood chop R 60 seconds wood chop L Cardio: (90 seconds) 45 seconds of speed skaters 45 seconds of scissor feet Set #2 Cardio: (90 seconds) 45 seconds quick feet 45 seconds of ski jumps Core: (2 minutes) 60 seconds mountain climbers 60 seconds plank w/ hip dip 30 Cardio: (90 seconds) 45 seconds of drop squats 45 seconds of shuffle Set #3 Cardio: (90 seconds) 45 seconds forward jump and back peddle 45 seconds of single single double jog Core: (2 minutes) 60 seconds of bird dog 60 seconds hip thrust and leg push Cardio: (90 seconds) 45 seconds of squats or burpees 45 seconds of punch & kick combination'
Tags: fitness , cardio , exercise , core , aerobic
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