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Moderate Workout

Core Complete

Moderate   40 minutes

Target Areas: Core, Shoulders, Back

Equipment: Cardio Machine

Daneejela D
 		    Added By Daneejela D
Core Complete
Tags
Full Gym Workouts Ab & Core Workouts Cardio Machine Workouts
Description

Excercises to build up strength and flexibility for core and upper body. Good for begginers.

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Side Bends
Side Bends
20 seconds
Body Circles
Body Circles
20 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Warm-Up Elliptical
Warm-Up Elliptical
3 minutes
Transition
Transition
20 seconds

Set 2: 3 rounds
Wall Plank
Wall Plank
20 seconds
Rest
Rest
10 seconds

Set 3: 3 rounds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Half Side Planks
Half Side Planks
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Left Half Side Plank
Left Half Side Plank
20 seconds
Rest
Rest
40 seconds

Set 4: 3 rounds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Rest
Rest
10 seconds
5 Way Push Ups
5 Way Push Ups
30 seconds
Rest
Rest
10 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Rest
Rest
40 seconds

Set 5: 2 rounds
Rotating Elbow Plank
Rotating Elbow Plank
40 seconds
Supermans
Supermans
30 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Supermans
Supermans
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Rest
Rest
20 seconds
Spiderman Planks
Spiderman Planks
20 seconds
Rest
Rest
10 seconds
Upward Plank
Upward Plank
20 seconds
Rest
Rest
20 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
40 seconds

Set 6: 3 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Standing Back Bend
Standing Back Bend
20 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Half Cobra Pose
Half Cobra Pose
20 seconds
Pilates Right Side Bends
Pilates Right Side Bends
30 seconds
Wheel Pose
Wheel Pose
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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