Gym Workout 24: Cardio and core

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

A home workout version of this workout can be found here.

Equipment for this workout: Cardio machine, yoga ball

Info: Start with a warm-up. Todays workout is one exercise routine that you repeat 3-4 rounds. You'll start off on a cardio machine and then complete a few exercises for the lower body and core. End with stretches.

If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L. 

Warmup for cardio: 

1 round:

1. 4x cat cow

2. 2x child pose stretch forward

3. 20x downward dog while stepping up and down

4. 5/5x spider lunge with rotations

Exercise routine 1:

3-4 rounds:

1. 5 min assault bike or other cardio machine*

2. 15-20x hamstring curl on ball 

3. 12-15x bulgarian on ball R

4. 12-15x bulgarian on ball L

5. 12-15x deadbug R

6. 12-15x deadbug L

 Little to no rest between rounds

*Note how many calories/miles you get up to in 5 mins and use that as a benchmark to reach each round.