Cardio Core Sweat Mess

Cardio Core Sweat Mess
Print Workout Here

Wow this was so awesome! It’s sweaty, it’s fast, and it’s got a little bit of everything. You don’t have to use any weight with this if you don’t want to. This sucker will be done in 19 minutes. Let’s do this!

What you will need:

Just your sexy self + Ugi ball or single weight of choice (I used a 14lb ball) but you don’t have to use anything

Warm-Up:

Jumping Rope + Squats with Open Arms+ Twisting Hamstring Stretch

Workout: 50/10 4x through

Burpee – Everyone’s fav! Jump up land in a low squat and jump (or walk) into plank. Jump (or walk) your legs back in towards your hand and jump back up.
Modification: if your shoulders don’t like this move then do squats or squat jumps.
High Knee Squat with Uneven Weight– Get the weight on your right shoulder with your left arm extended out for balance. Squat low and pop your body up on to your left leg and bring your right knee up high in front of you. Squat back down and repeat on the same side. Alternate to the other side the next time through.

Plank Forward Rolls– Get into low plank (from your toes or knees) on the ball (or on the floor). Rock your wrists forward and down so your elbows are coming forward past your shoulders. The slower you go the better. The further out you go the better. If you’re not using a ball then you can push forward with your toes.
Modification: If your shoulders or back can’t handle this then go into a v-sit (don’t cross your ankles) and do arm raises or little circles from here. You can also do a dead bug variation.
Dead Bug Push – Lay on your back with your feet planted on the floor. Push the ball into your legs and hold it here. You can also just push your hands against your thighs to get the same effect. If having your feet on the floor isn’t tough enough then you can raise one leg at a time. Make sure though that your back stays good and solid on the ground.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching

High Fives For Sweaxy Times!
Nicole

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