Cardio & Abs

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Workout: Each circuit is to be completed in 3 sets. Complete set 1, 2, and 3 for circuit 1 and then move to circuit 2 and complete the same sets (1, 2, and 3) before beginning your cool-down.

Set 1: Perform each exercise for 45 seconds with minimal rest between exercises. Rest 1 minute.
Set 2: Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1 minute.
Set 3: Perform each exercise for 15 seconds with minimal rest between exercises. Rest 1 minute.

Begin circuit 2 by performing the same 3 sets above. Once completed begin your cool-down.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP
Active Lateral Lunge Stretch female demonstrating lateral lunge stretch Inchworms female demonstrating inchworm
Low Lunge, Torso Rotations female demonstrating low lunge torso rotation Leg Swing to Opposite Toe Reach female demonstrating leg swing to opposite toe reach

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 1

Squat Jacks

woman demonstrating squat jack

woman demonstrating squat jack modification

High Knee Punches

woman demonstrating high knee punches

woman demonstrating high knee punches modification

Bear to Squat

woman demonstrating bear to squat

woman demonstrating bear to squat modification
Lateral Lunge Jumps woman demonstrating lateral lunge jumps woman demonstrating lateral lunge jumps modification

Repeat circuit 1 for 3 sets (listed above) and then transition to circuit 2.
It is encouraged that you modify each exercise to a version that is best for you.

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 2

Spiderman Push-Ups

woman demonstrating spiderman push ups

woman demonstrating spiderman push up modification

In-Out, Pike-Up

woman demonstrating in out pike up

woman demonstrating in out pike up modification

Mountain Climbers

woman demonstrating mountain climbers

woman demonstrating mountain climber modification
Corkscrews woman demonstrating corkscrew woman demonstrating corkscrew modification

Repeat circuit 2 for 3 sets (listed above) and then transition to your cool-down.
It is encouraged that you modify each exercise to a version that is best for you.

 

COOL-DOWN
Prone to Upward Facing Dog female demonstrating prone to upward facing dog Shoulder Stretch female demonstrating shoulder stretch
Down Dog + Foot Pedal female demonstrating down dog & foot pedal Inhale Reach, Exhale Down female demonstrating inhale reach exhale down

 

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