It’s the beginning of a new month, time for a new exercise challenge. This month we are focusing on Core & Cardio. The workout style will be a little different than last month’s arm challenge. I’ve put together a set of 4 separate workouts. Each day we’ll complete one workout, 3 sets of each (number in each set is what will change), with a :30 rest between each set. Descriptions of the exercises and photos are contained in the post.
I’ll be posting updates on InstaGram on my personal page: @autumnl3igh . Tag me and use #jtscorecardio to join in the fun and share your journey for this month’s challenge.
Workout 1 (Core)
Crunch • Reverse Crunch • Sitting Twist • Crunch Kick • 10 count raised leg hold
Workout 2 (Core & Cardio)
Crunch • Bicycle Crunch • Mountain Climber • Jumping Jacks • Burpees
Workout 3 (Core)
Standing Side Bend • Standing Bicycle Crunch • Table Top Bird-Dog Crunch • Sitting Twist • Bicycle Crunch • Crunch
Workout 4 (Cardio)
Jumping Jacks • High Knees • Mountain Climbers • Run in Place (seconds = number of reps) • Burpees
Lay on your back, arms behind your head, knees bent, feet flat on the floor. Crunch your body forward, lifting your head towards your knees, stopping about halfway.
Lay on your back, lace your fingers together and place behind your head, elbows wide, knees at 90 degree angle from hips, in the air. Bring your knees back towards your head while bringing your head forward. This exercise works the lower abs.
Sit up with your knees bent, feet on the ground. Clasp hands together and twist to the left, then twist to the right.
Sit up in the top of the crunch position, with knees bent, feet on the ground. Keep upper body in top of crunch position, and kick your legs out straight, then return to bent leg.
Raised Leg Hold
Start in same position as beginning of Crunch Kick. Straighten legs out like the kick portion, and hold.
Lay on back with fingers laced and behind head, elbows out. Thighs 90 degrees from ground, bring left foot towards your face while bringing your right elbow towards left knee. Straighten left leg while simultaneously bringing right knee and left elbow together.
Start in basic plank position. Bring your left knee towards your chest. Hop your right knee forward to the same position while simultaneously bringing your left foot back to the plank position. Each time your right foot comes forward, count 1.
These are a multi-step exercise. 1. Start in a squat position, legs about shoulder width apart. 2. Bend down, place hands on the ground and kick your legs back to a plank. 3. Do 1 push up. 4. Frog jump your legs up to the starting position. 5. Jump up and back into a squat.
Standing Side Bend
Start in standing position, hands on hips. Lean from the waist to the left, up to center, to the right, then back up to center. Be sure to move slow and deliberate.
Standing Bicycle Crunch
Movement is the same as regular bicycle crunch, except you are standing.
Table Top Bird-Dog Crunch
Funky name, but if you’ve ever seen a bird-dog when it points towards a bird itfound, it will make perfect sense. Start with knees and hands on the ground, your body looking like a table. Move your left arm out straight in front of you while kicking your right leg out straight behind you. Bring both to center and then straighten your right arm and left leg. Bring back to center.
Start in standing position. Either place arms out straight, or bent at your side. Bring knees as high up as you can.