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This workout idea was sent in by Sean McCrory.
Core/Cardio Workout
Goals: Core/Crosstraining
Warm Up:
Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)
Circuit One
3 Minute Challenge (1 min each)
Group 1: (Cardio)
- Half Lunge (Left)
- Half Lunge (Right)
- Half Squats
Group 2: (Core)
- Bike Crunches
- Hip Raises
- Reverse Crunches
Circuit Two
Partner Sit Up Challenge (1 min x 3)
Partner 1= Standing on Partner 2’s toes
Partner 2= Quarter to half sit up
(starting with back slightly raised from the ground going further than half way)
Circuit Three
Timed Plank/Run Challenge (4 times)
Partner 1= In Plank position
(advanced people raising a different body part each time)
Partner 2= Run 100mtrs
Both change over when Partner 2 returns, go 4 times each and give their time when complete.
Circuit Four
3 Minute Challenge (1 min each)
Group 1: (Cardio)
- Sprawls
- Grouchos (isomteric sqaut position then take one step forward each leg and then a step back)
- Cross Over Mountain Climbers
Group 2: (Core)
- Spiderman
- Worm Walks
- V Crunches
Circuit Five
Partner Sit Up Challenge (1 min x 3)
Partner 1= Standing on P2 Toes
Partner 2= Sit Up Twist
Circuit Six
Timed Plank/Run Challenge (4 times)
Partner 1= In Plank position
(advanced people raising a different body part each time)
Partner 2= Run
Try and beat previous time
Cool Down
5 mins stretching
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