Name: Playbook - Ashley Palmer Fitness - Cardio + Core
Uploaded: 2024-01-05T21:11:46.306Z
Duration: 45 min
Description: Cardio + Core

I love this cardio and core combo! 
5 sweaty exercises in the cardio circuit and 3 fire core exercises in the core circuit. Be ready to sweat cause this one will get your heart rate up!

Jump on your treadmill, elliptical or bike and crank up that resistance and walk it out for 15min to warm up.

Incline Walk

Warm Up

Do "as many reps as possible" in 60 seconds. For each exercise you will start the timer and see how much you can get done in that time. Be sure to reach through the form and modify if needed.

- Come down into a split position with one foot forward and one foot back with both toes facing forward
- Bend both legs down to a 90deg or square angle
- Use the momentum and strength in your quads and ankles to jump up. As you jump you will switch legs and land in a lunge. 
MODIFICATION- shown in video. option to do reverse lunges

Jumping Lunge

- hold the center of the dumbbell
- legs wider than hips
- bring dumbbell across the front of body, twisting to the side and pivoting slightly on back foot

DB Woodchop

- squat low then jump out 
- as you land in squat stay in that position then back pedal to start position

Long Jump to Reverse Walk in Squat

- Start in a high plank position with your hands on the dumbbells
- Your body should be in a straight line with the hands directly below your shoulders, feet out long below the hips with core and booty engaged
- Alternate rowing the weights up and go into a push up

**This is a really advanced move so here are a couple modifications
1. If you can't grab the weights, place your hands on the ground then pull the weight for the row and just place your hands on the ground for the push up
2. Do the movement kneeling! Place your knees down keeping a good angle in your lower body and complete the movement on your knees

Renegade Row with Push Up

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

Cardio Circuit (AMRAP style)

- Sit down on the floor with your heels down and toes up and hands placed by your sides
- Lean your torso/upper body back and as you lean back extend the legs out straight
- Pull the legs/knees in toward the chest bringing the upper body back in to meet them
- Repeat for duration of time

V-Ups

- Lie on the mat in a supine position with your legs up and your back flat on the floor
- Keep your core engaged
- Hold weight straight out from your chest holding the heads of the dumbbell
- Push the weight toward the ceiling to come to sit up and come back down

DB Sit Ups

- Come down into a high plank position with your hands below your shoulders, your feet out slightly wider than your hips with you glutes and core engaged keeping your back flat
- You are going to reach with one hand and tap the opposing toe ( or reach towards it) alternating sides
MODIFICATION- You can come down to your knees and reach to your knees for modification

Cardio + Core

More workouts from Ashley Palmer Fitness