Cardio Power Core

by | Apr 25, 2016 | Members, Weighted Workouts | 61 comments

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This workout I grabbed the wrong size weights but I tried to make it harder for myself as I move through the sets. Feel free to take the changes I made for myself for you too! Today will only be 24 mins of work!

What you will need:

Just yo’ sexy self and weights, I used 10lbs but could have used 12lbs

Warm-Up:

1 min jumping jacks + 1 min fast side to side squats open arms + 1 min lower squat

Workout: 50/10 4x through

Alternating Skater Lunges – Use your mat as guidance for this one. Start on the right side of your matt with your right leg forward and your left leg back and on an angle. This is your starting skater lunge. Jump or step over your mat so you’re now in a left skater lunge. Your right leg should be as far to the left as possible.
NOTE: If you have bad knees just do back lunges to ease the discomfort.
Slow Bicep Curls, Hammer Style – Stand with one foot in front of the other for back support and to ensure you don’t swing your hips as you raise the weights. Make sure your elbows stay at your sides, you don’t want them to come forward or back as you curl. Turn your wrists so they face each other, the weights should be up and down. Be sure to not swing your arms. Slow and controlled bring the weights up to your shoulders and back down.
Jump Squats – Sticking your bum back bend your knees so they are right over top of your ankles. Jump up and land low and soft through your knees. Be sure to not land straight legged and then squat this is very hard on your knees. Keep your chest up.
Modification: Skip the jumping and do stationary low squats. In this one I go fast down slow up.
Tricep Kickbacks –Feet shoulder width apart bending slightly through your knees and hinge through your hips. Make sure your back stays straight. Bend your elbows slightly and bring them back just past your body. Bring the weights straight back so your arms are behind you. Squeeze your arms. Bring your arms back to the starting position but make sure you don’t bring the weights all the way to your shoulder, we’ve already done our biceps and I want to engage our triceps the whole time here.
Modification: You can also stand in fighter stance if it’s easier on your back.
Star Explosion Crunch – Laying on your back bring your knees in towards your chest and curl up through your shoulders. Explode your arms and legs out like you’re a star. Bring your arms and legs back into the curl position being sure to lift through your shoulders again.
Modification: you can also explode out with one leg at a time and one arm at a time if you need to support your neck. If you want to make this more challenging, grab some smaller weights for your hands, probably 5lbs.
Weighted V-Up – Holding a weight in your hands and laying on your back bring your upper body up followed by your legs so you bring yourself up into a v-sit then extend back down using your abs to control you on the way down.
Modification: If you can’t get into a v-sit for whatever reason, no problem. Bring your legs up and bend them 90 degrees. Crunch up while bringing your hips up and knees towards your face. Extend down slowly. If you can extend your legs out a little straighter than 90 degrees it is a little more challenging. You can also keep one leg flat on the ground and crunch up with your shoulders and alternate bringing one leg in.

Cool Down/Stretching

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

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61 Comments

Andrea Was on April 25, 2016 at 5:41 am

Good Monday morning!! Thanks for the great workout Nicole!
Reply
- Nicole Maryse on April 25, 2016 at 8:46 am
  
  Great start to the week Andrea!
Catrina on April 25, 2016 at 5:46 am

I’ve been out of my routine lately and this was the perfect workout to remotivate me. Thanks Nicole!
Reply
- Nicole Maryse on April 25, 2016 at 8:46 am
  
  Nice Cat! Glad I could help get you back into the groove of your morning sweat sessions!
Joelle LaRonde on April 25, 2016 at 6:49 am

Great way to start the day! Thanks!!
Have a good one!
Reply
- Nicole Maryse on April 25, 2016 at 8:46 am
  
  Love it Jo! Enjoy the rest of your Monday!
Lisa Zapfe on April 25, 2016 at 9:48 am

Finally getting back to it!!! Goal this week is to do all the workouts! (Breaks for crying baby included!)
Reply
- Nicole Maryse on April 25, 2016 at 10:08 am
  
  Nice work Lisa! And hopefully get to MommyFit this week too :)
  Don’t over do it though. you’re still healing and getting back into the groove. Try not to over do it on the abs as well if you’re going to be pushing for 3 workouts this week. Go back to those v-sit contractions during ab sections to help rebuild that core :)
Jackie Dixon on April 25, 2016 at 11:33 am

Another great workout! Went by quickly. Challenging ab work – I had to modify the final exercise. Thanks!
Reply
- Nicole Maryse on April 25, 2016 at 2:04 pm
  
  You’re rocking your online training Jac! I’m so proud of you!
Kendra on April 25, 2016 at 3:29 pm

Awesome workout! Thanks!
Reply
- Nicole Maryse on April 25, 2016 at 4:44 pm
  
  Rockin’ girl!
Jennifer Wiggans on April 25, 2016 at 4:39 pm

Happy Monday
Reply
- Nicole Maryse on April 25, 2016 at 4:45 pm
  
  Great start to your week! Boom!
Sarah Austin on April 25, 2016 at 4:51 pm

Was looking forward to doing this all day. Just got home and pressed play. Loved it :) Thanks!
Reply
- Nicole Maryse on April 25, 2016 at 5:08 pm
  
  I’m glad I could fulfill your all day excitement! Great work!
Patricia Best on April 25, 2016 at 7:11 pm

Loved this one!!! Thank you! A grear start to the week!
Reply
- Nicole Maryse on April 26, 2016 at 9:13 am
  
  Killed it girl!
Ashley Klatt on April 25, 2016 at 7:33 pm

All done :)
Reply
- Nicole Maryse on April 26, 2016 at 9:13 am
  
  Boom!
Patricia Patricia on April 25, 2016 at 8:39 pm

Great start to the week Nicole. Love the combo. Ty See you tomorrow
Reply
- Nicole Maryse on April 26, 2016 at 9:14 am
  
  nice work Pat! Although I’m sure you were so over the skater lunges :)
Kristin Goodwin on April 25, 2016 at 9:34 pm

Sweat a ton with this one!
Reply
- Nicole Maryse on April 26, 2016 at 9:14 am
  
  Mission: Complete!
April Patch on April 26, 2016 at 7:42 pm

This went fast!
Reply
- Nicole Maryse on April 27, 2016 at 2:43 pm
  
  I love those! Great work!
Rita Campbell on April 26, 2016 at 8:11 pm

One of my favourites! Thanks Nicole!
Reply
- Nicole Maryse on April 27, 2016 at 2:44 pm
  
  Sweet!
Sandie Le on April 26, 2016 at 9:30 pm

Great workout1 Thanks Nicole.
Reply
- Nicole Maryse on April 27, 2016 at 2:44 pm
  
  Great work Sandie!
Tracy Neziroski on April 26, 2016 at 10:15 pm

Done. Great work out Nicole!
Reply
- Nicole Maryse on April 27, 2016 at 2:44 pm
  
  Awesome Trac! Glad you liked!
Angelika Henning on April 27, 2016 at 6:21 am

Done
Have a great day!!
Reply
- Nicole Maryse on April 27, 2016 at 2:44 pm
  
  You too! I hope you felt strong after that one!
Kristin Collins on April 27, 2016 at 10:44 am

that was a good full body workout thanks!
Reply
- Nicole Maryse on April 27, 2016 at 2:45 pm
  
  Nailed it girl!
Ashley Savage on April 28, 2016 at 12:27 pm

Didn’t have time for last round but still sweaty
Reply
- Nicole Maryse on April 28, 2016 at 1:08 pm
  
  That’s ok! You’re rocking it girl!
Michelle Fraser on May 7, 2016 at 12:37 pm

That was a good one! I like how fast it went by lol. Thanks!
Reply
- Ashley Dale Grant on May 7, 2016 at 8:04 pm
  
  Beauty!
Carolyn Willson on June 30, 2016 at 12:38 pm

Villainess. Gracias.
Reply
Joelle LaRonde on June 20, 2018 at 6:15 am

Great workout Nic!
Reply
- Nicole Maryse on June 20, 2018 at 11:24 am
  
  Love getting sweaty with ya :)
slambs5 on June 21, 2018 at 9:08 am

Tabata & Cardio Power workouts done! Happy 1st day of summer!! Thks
Reply
- Nicole Maryse on June 22, 2018 at 6:53 am
  
  You are a machine girl!
Michelle Fraser on June 22, 2018 at 11:00 am

Done. Great way to start Friday!
Reply
- Nicole Maryse on June 22, 2018 at 11:45 am
  
  Totally! Perfect weekend kickoff!
Krysta Dudley on June 22, 2018 at 12:53 pm

I loved this workout! Feeling strong! Thanks Nicole, have a good weekend!
Reply
- Nicole Maryse on June 23, 2018 at 9:33 am
  
  Amazing krista
Andrea Was on June 23, 2018 at 1:34 pm

Thanks Nicole for another great workout for today!
Reply
- Nicole Maryse on June 24, 2018 at 12:26 pm
  
  Great mid day Saturday break for ya :)
April Patch on June 24, 2018 at 12:24 pm

Sweaty with the beautiful Nicole twice on a Sunday… that’s an RF blessing! Thank you for always helping us give to ourselves!
Reply
- Nicole Maryse on June 24, 2018 at 12:27 pm
  
  Oh lala! How did I get to be so lucky :):)
Gillian Buckley on June 24, 2018 at 1:35 pm

Tough one, but fun. I’m sweaty! Happy Sunday :)
Reply
- Nicole Maryse on June 28, 2018 at 1:22 pm
  
  yes Gillian!
Jackie Dixon on June 24, 2018 at 6:06 pm

Great! Awesome and sweaty! Thanks!
Reply
- Nicole Maryse on June 28, 2018 at 1:22 pm
  
  way to go Jac!
Angelika Henning on June 25, 2018 at 8:12 am

Did this yesterday to set me up for a successful week!
Reply
- Nicole Maryse on June 28, 2018 at 1:23 pm
  
  totally!!!
Jackie McDonald on June 27, 2018 at 8:47 pm

Phew that was a good one!! Thanks Nicole :)
Reply
- Nicole Maryse on June 28, 2018 at 1:23 pm
  
  killed it Jac!!

Cardio Power Core

61 Comments

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