9.12 Bonus Saturday Cardio & Core

You’ve got 30 minutes of cardio followed by 2 core circuits.

30 Minutes of Cardio

INCLINE WALKING

30 minutes

Anywhere and anyhow. Get your steps in

Core Circuit 1 — 3X

Note- You’ll perform exercises one after another with little to no rest between movements and 30 seconds between rounds.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
12 reps TUCK IN
12 reps CRUNCH + LEG RAISES
20 reps RUSSIAN TWIST
Repeat. 30 seconds Rest

tuck in

12 reps

Advance by adding a single weight in both hands.

CRUNCH + LEG RAISES

12 reps

WEIGHTED RUSSIAN TWIST

20 reps
I like to use a single 20lb DB

Advance by elevating your feet.

Core Circuit 2 — 2X

Note- Perform exercises one after another.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
12 reps REVERSE CRUNCH
20 reps WEIGHTED TABLE TOP CRUNCH
20 reps HIP LIFTS
30 seconds Rest/Repeat

REV. CRUNCH

60 seconds

Focus on SLOWLY lowering the hips back down to the mat before extending your legs out long.

Modify by doing Bicycles.

WEIGHTED TABLE TOP CRUNCH

20 reps

Exhale as you reach up above your knees.

HIP LIFTS

60 seconds Quick reps

Lift feet straight up, lifting your butt and lower back off the floor.

Cooldown

DOWN DOG