Fall 2023 Quick Workouts – Cardio Core 40/20

This is a great Core + Cardio 40/20 HIIT workout. 4 Circuits, 3 -4 exercises per circuit. Each exercise is completed for 40 seconds followed by 20 seconds rest. Repeat each circuit 2x

Circuit 1:

Plank Launchers to T pull (first round T pull with right, second round T pull with left)

Side Shuffle Presses + Pivots

Single leg drops with Crunch

Circuit 2:

Kneeling hinge + Swing Shoulder Press – Right Side

Kneeling hinge + Swing Shoulder Press – Left Side

Skater Chops

Hip Dips with Side Crunch (L)

Hip Dips with Side Crunch (right)

Circuit 3:

Bear Crawl with Fast feet

Push-up pop up chest press

4 Mountain CLimbers + 4 high Knees