30 Minute Core and Cardio Workout

Monday, April 04, 2016

30 Minute Core and Cardio Workout
by Frederic

The idea of this workout is to do as many crunches, side crunches or knee tuck as you can in the time frame. As you can see the time double after each round. With the crunches you work the upper abs, the side crunches work the oblique and the knee tuck work the lower abs. You have 2 seconds to switch, if you take more than 2 seconds to switch that is ok. The idea is you give your best effort and with time you will be able to do it as it is. The total time of crunches is 4:16. After you finish downloading the application Impetus take the time to enter all the time below.

Things you'll need:

-Exercise mat

-Timer

-Bottle of water

-Impetus app (optional)


Begin with a 2 minute warm up.


EXERCISE

TIME

SWITCH TIME

Crunches

9 secs

2 secs

Right side crunches

9 secs

2 secs

Knee tuck

9 secs

2 secs

Left side crunches

9 secs

2 secs

Crunches

18 secs

2 secs

Right side crunches

18 secs

2 secs

Knee tuck

18 secs

2 secs

Left side crunches

18 secs

2 secs

Crunches

37 secs

2 secs

Right side crunches

37 secs

2 secs

Knee tuck

37 secs

2 secs

Left side crunches

37 secs

2 secs

 

EXERCISE TIME

SWITCH TIME

Superman

37 secs

2 secs

 

 

I call this next one Plank-O-Rama. The idea is you go from a side plank to a frontal plank. You will do 3 round. A round is: a left side plank, frontal Plank, right side plank and a frontal plank. When you switch plank you do not put your knee down to rest you have 2 seconds to switch, each plank last 23 seconds. Each plank with will have different variation. On the table below you will see.

EXERCISE TIME

SWITCH TIME

Left side plank with leg lift

23 secs

2 secs

Frontal plank Toe tap

23 secs

2 secs

Right Left side with leg lift

23 secs

2 secs

Frontal plank reach out

23 secs

2 secs

Left side plank the left knee touch the right elbow

23 secs

2 secs

Frontal plank spider man

23 secs

2 secs

Right side plank the Right knee touch the left elbow

23 secs

2 secs

Frontal plank up and down

23 secs

2 secs

Left side plank reach under

23 secs

2 secs

Frontal plank heel to the sky

23 secs

2 secs

Right side plank reach under

23 secs

2 secs

Frontal Plank opposite arm opposite legs

23 secs

2 secs

 

For the Cardio section you will never stop, so you will do low to medium intensity and you will go out of your comfort zone. 

EXERCISES

TIME

Run on the spot heel to the butt

60 seconds

Jump Squat

10 seconds

Run on the spot heel to the butt

60 seconds

Jump Squat

20 seconds

Run on the spot heel to the butt

24 seconds

Jump Squat

30 seconds

Run on the spot take it easy

11 seconds

 

EXERCISES

TIME

Jog/run

60 seconds

Burpees

10 seconds

Jog/run

60 seconds

Burpees

20 seconds

Jog/run

24 seconds

Burpees

30 seconds

walk

11 seconds

 

EXERCISES

TIME

Jumping jack

51 seconds

Mountain Climber

20 seconds

Jumping jack

52 seconds

Mountain Climber

20 seconds

Jumping jack

52 seconds

Mountain Climber

20 seconds