Name: Playbook - Michelle Schwartz - 25-minute Core and Cardio
Uploaded: 2024-02-21T15:27:07.883Z
Duration: 25 min
Description: 25-minute Core and Cardio

** 1st Trimester & 6+ weeks postpartum safe**
This is a favorite of mine! Do a cardio circuit 3x through, then move on to core work to finish out your workout. 

You'll need a light pair of dumbbells and a core ball or small pillow. 

CARDIO:
5 exercises 30 seconds each with 15 seconds rest between each of them.
Do the circuit 3x through. 

CORE CIRCUIT:
Do 30 seconds of each exercise
Complete the circuit 2x through
Rest as needed.

Put 360 breathing and pelvic floor movements together. 
Breathe in expanding rib cage front, sides, back, and relaxing pelvic floor 
Breathe out pulling rib cage together and all four points of pelvic floor lift and draw in

Pelvic floor Activation + 360 breath

- Inhale, expanding rib cage forward, sides and backward 
- Exhale and tighten core zipping up your abs
- Slowly lower chest toward ground, with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Bodyweight Romanian deadlifts (breath)

Do 30 seconds a an exercise, 
Rest for 15 seconds before performing the next exercise
Complete the circuit 3x through

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters

Stay light on your toes switching front foot for 8-10 times
Bring your knee back to 90 degrees with back flat and chest proud 
Reverse lunge on the other side

10 Shuffle + 6 reverse lunges

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Start in a table top position with your hands under your shoulders. 
Exhale and engage your core to bring yourself into a down dog position

Touch opposite knee with opposite hand, engaging your obliques. 
Lower back to start

Table top to opposite knee touch

Start with dumbbells on hands and feet wider than hips distance 
Duck down low in a sumo squat
As you press up, turn your opposite leg, hips, and foot toward the same direction. 
Punch to your side

Duck, weave, punch

Cardio blast

- Sit against a wall with your legs and hips bent
- use 360 breath and relax your pelvic floor

Wall sit REST

Do 30 seconds of each exercise
Complete the circuit 2x through
Rest as needed.

- Start on your hands and knees 
- Tighten your core in the front, back and sides of your rib cage throughout entire set
- Elevate one arm and the opposite leg
- Crunch in both your elbow and your knee before alternating sides

Bird dog crunch

- Keep your hand underneath your shoulder, and one knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Supported Side plank knee to elbow  (30s each side)

Start lying on your back with your feet flat on the ground and knees bent and arms extends over head to hover above the ground.  Place a core ball between you knees. 
Bring your arms toward your knees and your knees toward your chest as you squeeze the core ball and exhale. 
Inhale as you return to starting position.

Back lying suitcase crunch - core ball

Start in a side lying position with your elbow under your shoulder and a core ball between your knees. 
Inhale to relax, exhale to squeeze the core ball, lifting your pelvic floor and engaging your lower to upper abs like your zipping up a coat. 
Inhale to lower and reset.

Side plank raises on knees + core ball (30 sec each side)

Start lying on your back with knees bent. 
Exhale and engage your core and lift pelvic floor as you Kick or drag one heel out to full extension then raise it to the ceiling. 
Bend your knee to return to start. 
Alternate sides.

Single leg kick out and raise

Core Circuit

Start in an up dish position with your chest up shoulders back and hips/legs on the ground 
Inhale then push your hips back to rest on your heels for a child’s pose. 
Repeat flow for time. SLOW AND CONTROLLED

Cobra to child’s pose

Start in tabletop on hands and knees. 
Place one hand behind your head. 
Bring bent elbow toward planted hand. 
Open your side body and bring elbow toward ceiling.

Tabletop thoracic rotation stretch (30s each side)

25-minute Core and Cardio

25-minute Lower Body Strength

25-minute Upper Body and Deep Core

24-minute Full Body Functional Workout

25-minute Double HIIT

20-minute Triple Circuit HIIT

Really loved this one, short and sweet, a great “topper” after a core/upper body full workout if you have extra time

25-minute Core and Cardio

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