At Home Cardio & Core Workout

Welcome to Week 3 of Bikini Bootcamp 2017! Over the next 8 weeks I am going to be posting some of the toughest MFit workouts ever. These videos will all include strength training, fat burning cardio, and stretching.  I will be giving away some of my best tips and exercises to burn fat and build muscle. Let’s get swimsuit ready!

Today’s workout is all about the core. We are going to get your abs ready for the beach.

In order to get flat abs you need to do several things. First, you need to eat clean (lean protein, veggies, unprocessed foods, low sugar) and drink lots of water. As far as exercise goes, you need to do a blend of total body resistance training, high intensity cardio, and isolated core exercises. Lucky for you, we will be doing all of those things today! So follow along with the workout and keep your diet in check, and you will be good to go!

Feel free to print out the workout below to take it with you to the gym or follow along with the video:

Part 1. Total Body Circuit
* Do each exercise for 50 seconds, rest for 10 seconds, and repeat with the next exercise. Complete two rounds of the circuit for a total of 10-minutes.

1. Walk Down Bicep Curl To Shoulder Press
2. Squat Alternating Shoulder Press
3. Half Turkish Get-Up (right)
4. Alternating Back Lunge Into Squat
5. Half Turkish Get-Up (left)

Part 2. Tabata
* This will be 4-minutes of 20 seconds on, 10 seconds rest
* Do exercise A twice, exercise B twice, and repeat (AA-BB-AA-BB)

A. High Knees
B. Cross Body Punches

Part 3. Half Tabata
* This will be 2-minutes of 20 seconds on, 10 seconds rest

A. Star Jumps

Part 4. Core Circuit
* Complete one round of the following circuit

1. Crunches (30 reps)
2. Tabletop Crunches (20 reps)
3. Tabletop Hold (30 seconds)
4. Tabletop Position Single Leg Drops (15 reps each)
5. Side Plank Reaches (15 reps each)
6. Pretzel Crunches (20 reps each)
7. Plank Hip Dips (30 quick reps)
8. Floor Cobra (15 reps)
9. Downdog Tick Tocks (10 reps each)
10. Weighted Crunches (20 reps)
11. Weighted Tabletop Crunches (20 reps)
12. Weighted Control Bicycle Crunches (20 slow reps)
13. Plank (1-minute)

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