Time_32x32 20:00    Intensity_moderate_32x32 Moderate    Target_32x32 Core   
You guessed it! This workout is an even mix of both core and cardio exercises. No equipment needed. Just be ready to fire up the core and elevate your heart rate at the same time! This is a great one to blast the fat and feel ready for the beach.

Exercises

1 round of:
Bird Dog
Bird Dog

45 seconds
Plank Hop Outs
Effort: Moderate
Plank Hop Outs

45 seconds
Rest
Rest

10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps

45 seconds
Flying Supermans
Flying Supermans

45 seconds
Elbows to Hands Plank
Elbows to Hands Plank

45 seconds
Chest Openers
Chest Openers

40 seconds
Rest
Rest

15 seconds

1 round of:
Pogo Hops
Effort: Vigorous
Pogo Hops

30 seconds
Quick Feet
Effort: Vigorous
Quick Feet

30 seconds
Rest
Rest

10 seconds
Plank Lateral Walk
Plank Lateral Walk

40 seconds
Rest
Rest

10 seconds
Front Back Hops in Place
Effort: Moderate
Front Back Hops in Place

45 seconds
Rest
Rest

10 seconds
Plank Bird Dog
Plank Bird Dog

40 seconds
Rest
Rest

10 seconds
High Knees
Effort: Moderate
High Knees

45 seconds
Rest
Rest

10 seconds
Rotating Elbow Plank
Rotating Elbow Plank

40 seconds
Rest
Rest

10 seconds
Butt Kickers
Effort: Moderate
Butt Kickers

45 seconds
Rest
Rest

10 seconds
Superman Planks
Superman Planks

40 seconds
Rest
Rest

10 seconds
Ice Skaters
Effort: Moderate
Ice Skaters

45 seconds
Rest
Rest

20 seconds

1 round of:
Ab Curls
Ab Curls

1 minute
Rest
Rest

10 seconds
Basketball Shots
Effort: Moderate
Basketball Shots

1 minute
Rest
Rest

10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises

1 minute
Rest
Rest

10 seconds
Shadow Boxing
Effort: Vigorous
Shadow Boxing

1 minute
Rest
Rest

10 seconds
Toe Touch Single Arm
Toe Touch Single Arm

1 minute
Rest
Rest

10 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers

1 minute

Appears In


Workout Discussion

09 Sep
Anyone know how many calories were burned with this workout?
12 Aug
cest tres bien
23 Jun
Wow.. Really does hit hidden areas of core!!

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