Hard Core 2

Workout Plan of the Week
September 14 - 20

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Hard Core 2
Check out the exercise plan and demo videos below!
Tuesday Zoom Virtual Class
Shred | 5:30pm-6:30pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Wednesday YouTube Guided Workout
HIIT Boxing
https://youtu.be/RPmwgfeDb38
Thursday Zoom Virtual Class
Dance Choreo | 7:00pm-8:00pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday YouTube Guided Workout
Strength Circuit
https://youtu.be/zkSd_n24reM
Saturday Zoom Virtual Class
Slow Flow Yoga | 10:00am-11:00am
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Sunday Workout of the Week
Hard Core 2
Check out the exercise plan and demo videos below!

 

Workout of the Week
Hard Core 2

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 gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each exercise in the circuit at a high intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat the circuit for 2-3 sets. Rest for 1-2 minutes between each set. Once you have completed all sets for both Circuit 1 and Circuit 2 perform the “Burnout” exercise with all out intensity for 30 seconds to finish the workout.

WARM-UP

Inchworms

female demonstrating inchworms

Jumping Jacks

female demonstrating jumping jacks

Spider Lunge

female demonstrating spider lunge

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 1

Plank Push + Opposite Knee Tap

40 seconds

Rest 20 seconds

female demonstrating plank push + opposite knee tap

female demonstrating modified plank push + opposite knee tap

Alternating Leg
V-Ups

40 seconds

Rest 20 seconds

female demonstrating alternating leg v ups

female demonstrating modified alternating leg v ups

Bear Crawl Bird Dog

40 seconds

Rest 20 seconds

female demonstrating bear crawl bird dog female demonstrating modified bear crawl bird dog

Rainbow Leg Lifts

40 seconds

Rest 20 seconds

female demonstrating rainbow leg lifts female demonstrating modified rainbow leg lifts

Rest for 1-2 minutes. Repeat Circuit 1 for 2-3 sets.

After completing all sets for Circuit 1 move to Circuit 2 below.

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 2

3 Crunches, 3 Reverse Crunches

40 seconds

Rest 20 seconds

female demonstrating 3 crunches 3 reverse crunches

female demonstrating modified 3 crunches 3 reverse crunches

Plank Rock

40 seconds

Rest 20 seconds

female demonstrating plank rock

female demonstrating modified plank rock

Ski Abs

40 seconds

Rest 20 seconds

female demonstrating ski abs female demonstrating modified ski abs

Slow Leg Lifts

40 seconds

Rest 20 seconds

female demonstrating slow leg lifts female demonstrating modified slow leg lifts

Rest for 1-2 minutes. Repeat Circuit 2 for 2-3 sets.

After completing all sets for Circuit 2 perform the Burnout exercise with all out intensity for 30 seconds.

 

WORKOUT EXERCISE
DEMO

Burnout

Mountain Climber Runs

30 seconds

female demonstrating mountain climber runs

 

COOL-DOWN

Upward Facing Dog

female demonstrating upward facing dog

Child's Pose

female demonstrating childs pose

Oblique Stretch

female demonstrating oblique stretch