Cordio

You guessed it! This workout is an even mix of both core and cardio exercises. No equipment needed. Just be ready to fire up the core and elevate your heart rate at the same time! This is a great one to blast the fat and feel ready for the beach.

Exercises

Seria 1: 1 runda

Bird Dog

45 sekundy

❤️ Umiarkowany (Strefa 2)

Plank Hop Outs

45 sekundy

Rest

10 sekundy

Plank with Shoulder Taps

45 sekundy

Flying Supermans

45 sekundy

Elbows to Hands Plank

45 sekundy

Chest Openers

40 sekundy

Rest

15 sekundy

Seria 2: 1 runda

❤️ Intensywny (Strefa 3)

Pogo Hops

30 sekundy

❤️ Intensywny (Strefa 3)

Quick Feet

30 sekundy

Rest

10 sekundy

Plank Lateral Walk

40 sekundy

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Front Back Hops in Place

45 sekundy

Rest

10 sekundy

Plank Bird Dog

40 sekundy

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

High Knees

45 sekundy

Rest

10 sekundy

Rotating Elbow Plank

40 sekundy

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Butt Kickers

45 sekundy

Rest

10 sekundy

Superman Planks

40 sekundy

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Ice Skaters

45 sekundy

Rest

20 sekundy

Seria 3: 1 runda

Ab Curls

1 minuta

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Basketball Shots

1 minuta

Rest

10 sekundy

Bent Knee Hip Raises

1 minuta

Rest

10 sekundy

❤️ Intensywny (Strefa 3)

Shadow Boxing

1 minuta

Rest

10 sekundy

Toe Touch Single Arm

1 minuta

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Mountain Climbers

1 minuta

Seria 4: 1 runda

Rest

25 sekundy

Bicycle Crunches

35 sekundy

Dumbbell Chest Press

1 minuta

Dumbbell Rear Lateral Raises

1 minuta

Dumbbell Renegade Rows

1 minuta

Kneeling Push-Ups

1 minuta

Lateral to Front Raises

1 minuta

Plank with Arm Lifts

1 minuta

Push-Ups on Bench

1 minuta

Seria 5: 1 runda

Left Hip Flexor Stretch

1 minuta

Center Leg Stretch

30 sekundy

Exhale

30 sekundy

Corpse

1 minuta

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