POWER 16 High Intensity 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.

The POWER 16 High Intensity Workout Plan consists of 24 different workouts.

Equipment for this workout: Yoga ball or sliders/cloth, bench or chair

Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 5 sec, High: 30 sec, Low: 5 sec, Set: 12. Cool down: 1 min (finisher)

Info: This is a slightly different workout than the other workouts where I'm encouraging you to go for a walk, jog, or run (or hop on a cardio machine if you have one at home) and then finish the workout with a core routine. If you want to stick to the 16-minute time frame, then go for an 8-minute walk/jog/run/cardio machine. The core exercise routine below then takes 7 minutes, ending in 1 minute of stretches.

Or click here: https://youtu.be/22CBsJnKlc4

8+ min walk/jog/run

Workout - 30on/5off x 2 rounds - 7 min

2 rounds:

1. Hamstring curl on yoga ball or sliders R (ball or sliders)

2. Hamstring curl on yoga ball or sliders L (ball or sliders)

3. Bulgarian (on ball or bench) R

4. Bulgarian (on ball or bench) L

5. Plank toe touches 

6. Pike plank on ball (or plank to A)

1 min stretches/cool down

1. 5x cat cow

2. 2x child pose stretch forward

3. Inner thigh

4. Glute stretch

5. EXTRA stretches if you have time

Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.