Cardio Core Blast

by Nicole Maryse | Dec 11, 2017 | Body Weight Workouts, Members, Workouts | 35 comments

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Oh man was I a sweat-mess with this bad boy. It’s only 22 minutes and it blasts that cardio just as the name of the workout promises!

What you will need:

Just yo’ sexy self

Warm-Up:

Hip Pulses + Forward Back and Side To Side Leg Swings + Shoulder Openers + Plank Walk Outs + Squats + Side Bends

Workout: 50/10 3x thru

4 Fast and Slow Mountain Climbers– Get into high plank and run your legs in towards your chest for 4 fast climbers then slow the pace down for 4 slow climbers.
Modification: high knees and bum kicks
In and Out Squats– Get into a squat position and then jump your feet in towards each other and then jump them back into a wider squat.
Modification: Step out to the side for a wide squat then back in alternating side.
Thread The Needle Lower Body – Get into high plank and drive your right knee in towards your chest then twist your body to the left bringing your left hand up and kick your right leg through. Your legs will be in an “L” and your arms will be in a straight line as you reach your left hand towards the sky. Slowly bring your arm and leg back into the starting position and repeat on the other side.
Modification: Get into a V-Sit position and bring your arms up over your head then drive them both down to the right side really contracting through your sides. Bring them back up over your head then repeat on the other side.
Squat Pops – Get into a mini squat with your hands in front of you. Pop up off of your left leg with all of your force in your right leg. Push out through your left heel as you bring it to your side to activate your glutes. Open your arms at the same time squeezing through your back.
Dead Bug Circles – Laying supine with your back flat and your legs up in a 90-degree bend create small circles with your knees. You can take whatever pace you like with this, just make sure you go in both directions.
Modification: If you can’t maintain a flat back here then place your feet flat on the ground and lock that back down. Lift your heels up and press into the ground with your toes. Switch positions and drive your heels into the ground while lifting your toes. This burn goes deep!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole

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35 Comments

Jackie Dixon on December 11, 2017 at 6:28 am

Done. Sweaty. My hips are super tight too so those stretches were needed! Thanks Nicole!
Reply
- Nicole Maryse on December 11, 2017 at 4:43 pm
  
  Awww I love when a much needed stretch opens everything up!
Catrina Visser on December 11, 2017 at 8:52 am

That was great! Thanks Nicole!
Reply
- Nicole Maryse on December 11, 2017 at 4:43 pm
  
  Any time Cat!
Ashsavage on December 11, 2017 at 11:56 am

Felt good lady
Reply
- Nicole Maryse on December 11, 2017 at 4:43 pm
  
  Amazing Ash!
l_ashbourne on December 11, 2017 at 5:14 pm

Loved all the shoulder stretches! Thanks Nicole!!
Reply
- Nicole Maryse on December 12, 2017 at 6:55 pm
  
  Soooo good!!
Jennifer Wiggans on December 11, 2017 at 5:23 pm

Thanks Nicole
Reply
- Nicole Maryse on December 12, 2017 at 6:56 pm
  
  High five Jenn!!
Becky McDougall on December 11, 2017 at 7:24 pm

Thanks, Nicole!
Reply
- Nicole Maryse on December 12, 2017 at 6:56 pm
  
  Way to go Becks!
Patricia Best on December 11, 2017 at 7:38 pm

That was great!
Reply
- Nicole Maryse on December 12, 2017 at 6:56 pm
  
  Yeah baby!!
Patricia C on December 11, 2017 at 9:07 pm

Awesome Monday workout. Really felt my abs. Ty Nicole
Reply
- Nicole Maryse on December 12, 2017 at 6:56 pm
  
  Love me a good belly burn!
Carolyn Willson on December 11, 2017 at 9:52 pm

Done!
Reply
- Nicole Maryse on December 12, 2017 at 6:57 pm
  
  Booya!!
Amber Ashton on December 11, 2017 at 10:17 pm

High fives for sure. Thanks Nicole!
Reply
- Nicole Maryse on December 12, 2017 at 6:57 pm
  
  Weeee!! Great job Amber!
Michelle Fraser on December 12, 2017 at 10:34 am

Done! And I was actually able to do the thread the needle ones…albeit slow but still did them :) Got a great sweat going!
Reply
- Nicole Maryse on December 12, 2017 at 6:58 pm
  
  Booya! What a great feeling! Good work lady!
Jwlz12 on December 12, 2017 at 11:04 am

First workout in a while. What a great sweat session!
Reply
- Ashley Dale Grant on December 12, 2017 at 2:26 pm
  
  Yessssssssss Julie!!!!
- Nicole Maryse on December 12, 2017 at 6:58 pm
  
  Oh hells yeah baby!
Nicole Sommer on December 12, 2017 at 3:28 pm

Pop it like it’s hot!!
Reply
- Nicole Maryse on December 12, 2017 at 6:58 pm
  
  Boom!!
goodwink on December 12, 2017 at 9:17 pm

Done!
Reply
- Nicole Maryse on December 19, 2017 at 8:22 am
  
  Atta girl!! Ps sorry this is late! Never got a notification you did it!
Kristina Bergeron on December 14, 2017 at 8:46 pm

All done :) Good stretch sesh Nicole! Needed that!
Reply
- Nicole Maryse on December 19, 2017 at 8:22 am
  
  I did too! Well done!
April Patch on December 16, 2017 at 10:58 am

Thank you! Happy Saturday!
Reply
- Nicole Maryse on December 19, 2017 at 8:23 am
  
  Great weekend sweat sesh!
Ashsavage on January 11, 2018 at 10:33 am

Did this again, felt good. Give hugs to ash from me if you are going today. I’m at work or I would come,
Reply
- Nicole Maryse on January 11, 2018 at 10:42 am
  
  I will of course. <3

Cardio Core Blast

35 Comments

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