This workout serves as a shorter FREE “companion” workout to its parent workout, Quick Cardio Intervals with Core Strength & Stability Workout as Day 18 of the FB Simply Strong 30 Day Team Program, but also serves as a great standalone, quick workout.
Focus & Benefits
Get primed with a thorough total body low-impact cardio segment, followed by weighted standing core exercises that build strength and stability.
Workout Overview
Warm-Up: 4 exercises, 30 seconds each (2 minutes)
Low-Impact Cardio Workout: 3 exercises, 30 seconds active / 15 seconds rest, 3 rounds (7 minutes)
Weighted Standing Core Workout: 5 exercises, 35 seconds active / 10 seconds rest, 2 rounds (7 minutes)
Cool Down: 5 exercises, 30 seconds each (2.5 minutes)
Equipment
Mat
Range of light to heavy weights (I'll be using 10-25 lbs, which for me is medium to heavy). Some folks may want lighter weights than what I am using for the weighted standing core - read more below on that!
Tips & Helpful Information
- Although we will certainly have more speed on the cardio than the standing core, control is always most important throughout the entirety of this workout!
- On the weighted standing core, you'll see me switching out between a variety of weight amounts. I want to emphasize that those selections do not need to be a gauge for what you choose. I am fairly in tune with where my strength level is for each of these exercises. If you're unsure of an exercise or are new to weighted standing core exercises in general, please complete that exercise without any weights first! We will see each of these exercises twice, so the second time through you can dial it in more if needed.
- Continuing off the point above, it's crucial you engage your core muscles and truly feel this connection before starting an exercise, or else you're going to be bored and wondering what the point is! This makes it encouraging to go without weights first if need be to lay the foundation.
Difficulty & Modifications Explained
On many of the cardio exercises, your speed and depth of range of motion will influence intensity the most. On the standing weighted core, your weight selections and ability to fully engage your deep core muscles will impact intensity.
Warm-Up: 4 exercises, 30 seconds each (2 minutes)
Step Jacks w/ Crossbody Arm Swings
Alt Knee to Opp. Elbow
Straddle Stance Alt Side Reaches
Slow Mtn Climbers
Low-Impact Cardio Workout: 3 exercises, 30 seconds active / 15 seconds rest, 3 rounds (7 minutes)
Step Jacks w/ Elbow Bend
Diagonal Touchdowns
Mtn Climbers
**Water Break**
Weighted Standing Core Workout: 5 exercises, 35 seconds active / 10 seconds rest, 2 rounds (7 minutes)
Alt Twist w/ Pivot (1 x 15 lbs)
Alt Knee to Opp. Elbow (2 x 10 lbs)
Oblique Crunch (One Side) (1 x 25 lbs)
Oblique Crunch (Other Side) (1 x 25 lbs)
Alt Wide Stance Knee Drive Crunches (1 x 15 lbs)
Cool Down: 5 exercises, 30 seconds each (2.5 minutes)
Mermaid Stretch (One Side)
Mermaid Stretch (Other Side)
Fingertip Puppy Stretch
Low Lunge (One Side)
Low Lunge (Other Side)