Members Daily Workouts
Core & Cardio Workouts
- Details
- Written by Dave Gluhareff
Below are Core & Cardio Workouts you can choose from!
Core/Cardio 4 circuits 45 seconds each:
- double crunches
- skydivers
- hip raises toes in
- bent over leg hooks
- lying scissor kicks
- jumping jacks
- jump ropes
- plank/cross knee drivers
- pelvic lifts
- tire drag forwards
- tire drag reverse
- hill jog forwards
- hill jog reverse
- bicycle crunches
- side crunches
- side planks
- bent over bun raises
Cardio Goal - 5 min warmup walk/stretch, 65 min Run or Power Walk, or Power Hike, with 5 min cool down walk/stretch.
Core/Cardio 3 sets 30 seconds each
(Lite Weights or Bodyweight)
- skydivers
- double crunches
- plank/cross knee drivers
- jump ropes
- pelvic lifts
- lying leg raises
- side planks
- jumping jacks
- 1 KB side bends
- 1 KB halos
- lying scissor kicks
- seated med ball twist back/sit ups
- mountain climbers
- sledgehammers right/left
Cardio Goal - 5 min warmup walk/stretch, 65 min Run or Power Walk or Power Hike, with 5 min cool down walk/stretch.
Core/Cardio 4 circuits 45 seconds each exercise!
- crunches
- double crunches
- bicycle crunches
- 1 KB side bends
- 1 KB halos
- seated med ball twist slams
- standing med ball side to side slams
- skydivers
- planks
- side planks
- mtn climbers
- sledgehammers right/left
- jump ropes
- jumping jacks
- skips forwards
- high knees in place
- lying scissor kicks
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Hike or Power Walk, with 5 min cool down walk/stretch.
Core Cardio 3 circuits 45 seconds each exercise:
- crunches
- bicycle crunches
- lying leg raises
- lying flutter kicks
- lying scissor kicks
- planks
- side planks
- plank/cross knee drivers
- lying Russian leg twists
- jump ropes
- jumping jacks
- Mtn climbers against box
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Walk or Power Hike, 5 min cool down walk/stretch.
Workout Core/Cardio!
3 circuits 30 sec each exercise:
- double crunches
- bicycle crunches
- mtn climbers
- plank/cross knee drivers
- jump ropes
- jumping jacks
- hill jog
- tire drag forwards
- tire drag reverse
- side planks
- side crunches
- lying scissor kicks
- lying flutter kicks
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Walk or Power Hike, with 5 min cool down walk/stretch.
Core/Cardio 4 Circuits 45 seconds each exercise:
(Medium & no weights for upper & no intense impact for lower either to rest from yesterday and be ready for tomorrow)
- double crunches
- side crunches
- plank/cross knee drivers
- side planks
- lying scissor kicks
- lying Russian leg twists
- bicycle crunches
- lying leg raises
- sit up/twist backs slow
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Hike or Power Walk, with 5 min cool down walk/stretch.
Core/Cardio (Lite)
3 circuits 30 sec each exercise:
- crunches
- double crunches
- lying kneeups
- lying flutter kicks
- planks
- side planks
- 1 KB side bends
- 1 KB halos
- Medicine ball standing slams front
- Medicine ball standing slams side to side
- side crunches
- lying scissor kicks
- seated medicine ball twist slams
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Hike/Power Walk, with 5 min cool down walk/stretch.
Core/Cardio Workout!
4 circuits 45 sec each exercise:
- double crunches
- side crunches
- planks
- side planks
- skydivers
- hip raises toes in
- back extensions or hyper extensions
- lying Russian leg twists
- lying flutter kicks
- jump ropes
- jumping jacks
- Mountain climbers
Cardio Goal - 5 min warmup walk/stretch, 65 min Run, Power Hike, or Power Walk, then 5 min cool down walk/stretch.
Core/Cardio Workout!
4 circuits 45 seconds each exercise:
- double crunches
- side crunches
- planks
- side planks
- lying leg raises
- Scissor kicks
- flutter kicks
- 1 KB side bends
- plank/cross knee drivers
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Walk or Power Hike, with 5 min cool down walk/stretch.
Core/Cardio 3 sets 45 seconds each: (bodyweight only to let the hands/arms rest)
- double crunches
- planks
- side crunches
- side planks
- lying leg raises
- lying scissor kicks
- bicycle crunches
- hanging knee raises side to side
- lying Russian leg twists
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Walk or Power Hike, with 5 min cool down walk/stretch.
Core/Cardio 4 circuits 45 seconds each exercise (lite weights/bodyweight):
- crunches
- side crunches
- double crunches
- planks
- side planks
- plank/cross knee drivers
- 1 KB side bends
- 1 KB halos
- seated med ball twist slams
- lying leg raises
Cardio Goal - 5 min warmup walk/stretch, 60 min Run or Power Walk or Power Hike, then 5 min cool down walk/stretch.