POWER 16 High Intensity Workout 4: 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.

Equipment for this workout: None

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: 0 sec, Set: 14. 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 a 7 minutes walk/jog/run/cardio machine. The core exercise routine below then takes 8 min leaving 1 minute for stretches.

Or click here: https://youtu.be/dKdojPo_6_A

7+ min walk/jog/run

Workout - 30 sec on - 8 min

2 rounds:

1. 30 sec V ups

2. 30 sec plank through

3. 30 sec bird dog hold R or pulses

4. 30 sec bird dog hold L or pulses

5. 30 sec alternating v ups 

6. 30 sec side plank + crunch R

7. 30 sec side plank + crunch L

Finisher: 60 sec plank or reverse plank

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