top of page

Wednesday 3/1/2023 Bodyweight Blaster: Core and Cardio Workout

Midweek Motivation:

It is March!!! Before you know it, 1/4 of the year will be behind us. Are you still chasing your goals?

Ps Core and Cardio workouts serve 3 purposes:

1: Increase core strength

2: Improve cardio

3: Aid in active recovery. Do this workout at moderate intensity to help us prepare for two more days of tough sessions this week.

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches


5 sets:

12 Metronomes

16 Lateral Shoot Throughs

20 Russian Twists

Two Options for Cardio:

Option 1:

10 Minute Cardio (outdoor walk or run, treadmill, bike, row, elliptical etc)

Alternate between :40 sec slow/ :20 sec FAST

*if you feel like pushing it feel free to go for 12-16 minutes

*the FAST :20 sec portion should be borderline full speed

Option 2:

Tabata 8 sets all on one exercise before moving to the next

*8 sets 20 sec work/ 10 sec rest

1: Mountain Climbers

2: Lateral Line Hops

3: 1,2,3,High Knees (to modify just march in place)

4: Ice Skaters

Spend some extra time stretching post workout!

Lower Body Cool-Down (link)

*5-7 minutes of lower body stretches

4 views0 comments
bottom of page