20 Minute Stress Busting Cardio Core Workout | Royally Fit
20 Minute Stress Busting Cardio Core Workout

20 Minute Stress Busting Cardio Core Workout

by | Dec 16, 2019 | HIIT, Members, Tabata, Under 20 Minutes, Workouts | 13 comments

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20 Minute Stress Busting Cardio Core Workout
Print Workout Here

Let’s face it, December is stressful. Take 20 minutes for some YOU time and kick that stress to the curb


 

What you will need:

  • Slam Ball, set of dumbbells

Warm-Up:

  • Included in workout.

Workout:

  • 3 circuits. Each circuit has 2 moves. You will perform each move for 30 seconds with a 10 second break. Repeat each round a total of 3 times.

Circuit 1

  • Ball Slams
  • Plank Ball Slam Punches – Get into a plank position, on your knees or toes. With control and your hips staying straight, bring one hand up at a time and ‘punch’ the ball. Continue to alternate sides.

Circuit 2

  • 3 Pulse Squat Jumps – In a lunge position, perform 3 low pulses. Now either jump or step into a lunge on the other leg.
  • Standing High Knee Crunch – Grab one dumbbell, hold it over your head with both hands. As you bring your knee up towards your chest, bring the weights down to meet your knee. Continue to alternate sides

Circuit 3

  • Standing Side Crunch – Grab a set of heavy hand weights. Stand with your shoulders back and your weight in your heels. Lean towards one side and perform a side crunch.
  • Mountain Climbers – In a plank position, bring one knee forward towards your chest. Continue to alternate side to side. Be sure to double check that your hands and wrists on aligned, and your core is pulled in tight.

Cool down/Stretching:

 

  • Complete 5-10 minutes of nice gentle stretching.
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13 Comments

  1. ChasingSarenity
    ChasingSarenity on December 16, 2019 at 5:49 am

    Started the week off right with this great workout. Feeling awesome!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on December 17, 2019 at 12:46 pm

      BAM!!! glad it made you feel so good :)

  2. Karyn Ngo
    Karyn Ngo on December 17, 2019 at 9:10 am

    Loved the breathing at the end. Will definitely try it when I’m stressed out.

    Reply
    • Kaylie Ginn
      Kaylie Ginn on December 17, 2019 at 12:47 pm

      YAY I am glad you stuck it out! Good for you

  3. slambs5
    slambs5 on December 18, 2019 at 9:52 am

    Thks,great workout and bonus breathing tips!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on December 18, 2019 at 10:07 am

      YAY im glad you stuck around for the breathing :)

  4. Kristina Bergeron
    Kristina Bergeron on December 18, 2019 at 8:45 pm

    Man oh man did that ever feel good!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on December 19, 2019 at 5:40 pm

      YESSSS atta girl

  5. julieboak
    julieboak on December 19, 2019 at 5:18 pm

    great workout! Now to hammer out 50 bicep curls and tricep kickbacks!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on December 19, 2019 at 5:40 pm

      HELL YES QUEEN! Get it!!

  6. Kate Stock
    Kate Stock on December 29, 2019 at 1:36 pm

    Playing a little catch up as life just got to crazy. Love me some ball slams, need to order an actual slam ball though cause my tko ball almost smashed me in my face lol

    Reply
  7. April Patch
    April Patch on March 1, 2020 at 3:17 pm

    Cameron and I are done! Happy Sunday.

    Reply
  8. Rebeca Olivares
    Rebeca Olivares on June 3, 2021 at 5:01 pm

    dripping in sweat! another goodie from you!

    Reply

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