Members Daily Workouts

Core & Cardio Workouts

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.