Core-Legs-Cardio Mash-Up

DO THIS ONCE:

100 squats ——————————- ———modification: plies

90 walking lunges——————— ———modification: single leg squats, each leg

80 mountain climbers————————– modification: 30 second plank or 20 grinders

70 sumo squats———————————-modification: plies

60 calf raises (no mods)

50 bridges (no mods, but you can go easy for hips, knees, ankles)

40 curtsy lunges (no mods, but you can keep the lunge higher for sore knees, ankles)

30 step-ups

20 jump squats———————————–modification: a modified jumping jack will do

10 burpees—————————————-mod: plank jacks or plank crawl/caterpillars

15 minutes

 

THEN DO THIS ONCE:

50 jumping jacks

50 squats

45 jumping jacks

45 crunches

40 jumping jacks

40 alternating lunges

35 jumping jacks

30 bicycle crunches

25 jumping jacks

25 curtsy lunges

20 jumping jacks

20 russian twists

15 jumping jacks

15 single leg squats

10 jumping jacks

10 reverse crunches

5 jumping jacks

5 burpees

15 minutes

 

THEN FINISH WITH THIS: (maybe 2-3 times depending how you feel)

20 plank jacks

20 side saddle leg lifts, each side

20 bent knee donkey kicks, each side

10 plank jacks

10 side saddle leg lifts, each side

10 bent knee donkey kicks, each side

 

Warm down with a 10-20 minute walk (strolling pace) to reduce potential for acute muscle soreness.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s