Workout 5. Core and Cardio

This program is a full body workout split into 3 main sessions:1. Legs and glutes2. Functional full body HIIT3. Core and cardioBe sure to sweat it out with this workout using all your muscles in your body to encourage fat burning, muscle development and improve cardiovascular health to get you feeling alive and energized. For this workout you can start with one set of medium weight dumbbells. As you progress through the program you can increase or reduce your weights as you see fit. Whether you are a beginner or regular exerciser this program will most definitely allow you to see physique development and improve your overall health. The great thing about this program is that there are alternatives if you wish to make the workout harder or easier depending on your current level of fitness.

Exercises in This Workout

1. 1

   Walkout to Cobra and Child's Pose Flow

   45slow

   spinechest
2. 2

   Split Lunge with Oblique Reach

   41slow

   hipship flexors
3. 3

   Core Pushdowns (Breathing Activation)

   43slow

   core
4. 4

   Jumping Jacks - Round 1

   39smedium

   full bodycalves
5. 5

   Rest

   19slow
6. 6

   V Sits - Round 1

   43shigh

   corehip flexors
7. 7

   Rest

   19slow
8. 8

   Squat to Oblique Crunch - Round 1

   40smedium

   glutesquads
9. 9

   Rest

   24slow
10. 10

    Plank Hold - Round 1

    37shigh

    coreshoulders
11. 11

    Rest

    17slow
12. 12

    Russian Twists - Round 1

    42smedium

    coreobliques
13. 13

    Rest

    55slow
14. 14

    Jumping Jacks - Round 2

    46smedium

    full bodycalves
15. 15

    Rest

    20slow
16. 16

    V Sits - Round 2

    39shigh

    corehip flexors
17. 17

    Rest

    18slow
18. 18

    Squat to Oblique Crunch - Round 2

    43smedium

    glutesquads
19. 19

    Rest

    18slow
20. 20

    Plank Hold - Round 2

    43shigh

    coreshoulders
21. 21

    Rest

    21slow
22. 22

    Russian Twists - Round 2

    39smedium

    coreobliques
23. 23

    Rest

    1 minlow
24. 24

    Shuffle Tap Downs - Round 1

    37shigh

    legsglutes
25. 25

    Rest

    21slow
26. 26

    Helicopters (Plank Rotation) - Round 1

    39smedium

    coreshoulders
27. 27

    Rest

    19slow
28. 28

    Butt Kicks - Round 1

    41smedium

    hamstringscalves
29. 29

    Rest

    21slow
30. 30

    Quad Shoulder Taps - Round 1

    38shigh

    corequads
31. 31

    Rest

    26slow
32. 32

    L Sits (Lying Leg Raise Sit-up) - Round 1

    38smedium

    core
33. 33

    Rest

    56slow
34. 34

    Shuffle Tap Downs - Round 2

    39shigh

    legsglutes
35. 35

    Rest

    23slow
36. 36

    Helicopters (Plank Rotation) - Round 2

    42smedium

    coreshoulders
37. 37

    Rest

    19slow
38. 38

    Butt Kicks - Round 2

    38smedium

    hamstringscalves
39. 39

    Rest

    20slow
40. 40

    Quad Shoulder Taps - Round 2

    41shigh

    corequads
41. 41

    Rest

    20slow
42. 42

    L Sits (Lying Leg Raise Sit-up) - Round 2

    43smedium

    core
43. 43

    Rest

    20slow
44. 44

    Cobra Stretch

    26slow

    lower backcore
45. 45

    Cat-Cow

    32slow

    spineupper back
46. 46

    Child's Pose

    12slow

    lower backhips
47. 47

    Standing Oblique Stretch

    40slow

    coreshoulders

More Full-Body Workouts Workouts

Workout 8. Full Body Functional HIIT

27 min · Sophie Jones

Workout 7 – Boxing HIIT

27 min · Danielle Harrison

Workout 9. Legs and Glutes

28 min · Sophie Jones

Workout 4 – Core

22 min · Danielle Harrison

Workout 3 – Boxing HIIT

29 min · Danielle Harrison

Workout 2. Core

25 min · Sophie Jones

Frequently Asked Questions