The Cardio-Core Workout for a Total-Body Burn

This workout is a combination of cardio and core work so you can double up on your effort and get done in half the time.

Video:

Here, you’ll find core exercises that help you to strengthen in your middle while also boosting your heart rate for a cardio push.

How to perform it:

  • Perform each move in four circuits for 45 seconds followed by 15 seconds of rest
  • Once you’ve completed the last round of the second exercise in the circuit 4 complete 1 minute of burpees for a final burst of work.
  • Equipment needed: Set of 5- to 8-pound dumbbells

Circuit 1

  • Squat to Alternating Knee Drive

Instructions:

  • Starting position – Standing with feet slightly wider than hip-width apart.
  • Sitting back into heels, perform a squat, keeping hands up by your face.
  • Pushing through your heels, come to standing and tapping palms on knee bring right knee up to the chest
  • Bringing foot back to floor, repeat squat with driving the knee on left side.
  • Alternate knees each rep.

Perform exercise for 45 seconds,

  • Alternating Dumbbell Row to T-Plank

Instructions:

  • Starting position – plank position, grasping 5- to 8-pound dumbbells in both hands, feet slightly wider than hip-width apart.
  • Lifting right hand, extend bent elbow directly behind you
  • Twisting open to the right, allowing feet to twist along with you and bring right arm straight and directly up.
  • Reversing the movement, return right dumbbell to floor and repeat on the left side.

Perform exercise for 45 seconds,

REPEAT CIRCUIT 1

Circuit 2

  • Alternating Lunge With Dumbbell Wood Chop

Instructions:

  • Starting position – Standing, hold the ends of one 5- to 8-pound dumbbell in both hands in front of your chest.
  • Performing a reverse lunge on the right side, bring right leg behind you, bending both legs at a 90-degree angle.
  • Twist simultaneously to the left, bringing dumbbell to left side and hovering near floor.
  • Pushing through left heel, return to starting position.
  • Repeat movement on opposite side
  • Alternate legs each rep.

Perform exercise for 45 seconds,

  • Squat Thrust to Arm Raise

Instructions:

  • Starting position – standing position
  • Quickly bend at the waist, placing both hands on the floor in front of you and jumping both feet directly back, come into plank position.
  • Hopping legs quickly, back toward outside of hands.
  • Release hands from the floor and bring straight arms up directly next to ears.

Perform exercise for 45 seconds,

REPEAT CIRCUIT 2

Circuit 3

  • Dumbbell Skier Swing

Instructions:

  • Starting position – Standing, hold a 5- to 8-pound dumbbell in both hands by your sides, and feet hip-width apart.
  • Swing dumbbells back, keeping arms straight and bend your knees slightly.
  • Immediately, come back to standing and swing straight arms forward to chin height.

Perform exercise for 45 seconds,

  • Tuck-Up with Twist

Instructions:

  • Starting position – Laying on the floor with your arms straight and extended behind your head and legs straight extended and together in front of you, palms together.
  • Lifting head, neck, and chest, hover off the floor, hovering left foot off ground as well.
  • Sit up quickly, bringing arms up and forward and twisting to the left, while you are driving bent knees toward chest.
  • Return to lying-hover position and repeat the movement twisting to the right.
  • Alternate sides on each rep.

Perform exercise for 45 seconds,

REPEAT CIRCUIT 3

Circuit 4

  • Front Kick to Lateral Lunge

Instructions:

  • Starting position – Standing, hold the ends of one 5- to 8-pound dumbbell in both hands near chest.
  • Balancing on the left leg, lift and kick right leg directly in front of you.
  • Shift weight to right, without dropping right leg to the floor, and bring right foot to floor and come into a right side lunge.
  • Keep the dumbbell by your chest throughout the movement.
  • Change sides, and repeat.

Perform exercise for 45 seconds,

  • Scissor Kick

Instructions:

  • Starting position – laying on back with head, neck, and shoulder lifted off the floor and legs stretched long, feet hovering.
  • Lifting arms straight up, hold them behind your head by ears and alternate right foot over left and vise versa.

Perform exercise for 45 seconds,

REPEAT CIRCUIT 4

Final Burst

  • Burpee

Instructions:

  • Starting position – Quickly bend at the waist and place both hands on the floor in front of you
  • Jumping both feet directly back, drop chest to the floor.
  • Jump feet forward to outside of hands and come to standing position,
  • Jumping up, raise arms to the sky.

Perform exercise for 1 minute at high intensity.

Source: www.shape.com