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

Conjunto 1: 1 rodada

Bird Dog

45 segundos

❤️ Moderado (Zona 2)

Plank Hop Outs

45 segundos

Rest

10 segundos

Plank with Shoulder Taps

45 segundos

Flying Supermans

45 segundos

Elbows to Hands Plank

45 segundos

Chest Openers

40 segundos

Rest

15 segundos

Conjunto 2: 1 rodada

❤️ Vigoroso (Zona 3)

Pogo Hops

30 segundos

❤️ Vigoroso (Zona 3)

Quick Feet

30 segundos

Rest

10 segundos

Plank Lateral Walk

40 segundos

Rest

10 segundos

❤️ Moderado (Zona 2)

Front Back Hops in Place

45 segundos

Rest

10 segundos

Plank Bird Dog

40 segundos

Rest

10 segundos

❤️ Moderado (Zona 2)

High Knees

45 segundos

Rest

10 segundos

Rotating Elbow Plank

40 segundos

Rest

10 segundos

❤️ Moderado (Zona 2)

Butt Kickers

45 segundos

Rest

10 segundos

Superman Planks

40 segundos

Rest

10 segundos

❤️ Moderado (Zona 2)

Ice Skaters

45 segundos

Rest

20 segundos

Conjunto 3: 1 rodada

Ab Curls

1 minuto

Rest

10 segundos

❤️ Moderado (Zona 2)

Basketball Shots

1 minuto

Rest

10 segundos

Bent Knee Hip Raises

1 minuto

Rest

10 segundos

❤️ Vigoroso (Zona 3)

Shadow Boxing

1 minuto

Rest

10 segundos

Toe Touch Single Arm

1 minuto

Rest

10 segundos

❤️ Moderado (Zona 2)

Mountain Climbers

1 minuto

Conjunto 4: 1 rodada

Rest

25 segundos

Bicycle Crunches

35 segundos

Dumbbell Chest Press

1 minuto

Dumbbell Rear Lateral Raises

1 minuto

Dumbbell Renegade Rows

1 minuto

Kneeling Push-Ups

1 minuto

Lateral to Front Raises

1 minuto

Plank with Arm Lifts

1 minuto

Push-Ups on Bench

1 minuto

Conjunto 5: 1 rodada

Left Hip Flexor Stretch

1 minuto

Center Leg Stretch

30 segundos

Exhale

30 segundos

Corpse

1 minuto

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Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

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