15-Minute Cardio Core

Equipment: None (optional elevated surface).
Format: Perform each move for the prescribed time and repeat for 3 rounds.

Circuit:

Move 1: Standing Alternating Side Knee Crunches (0:30)

• Begin standing with your arms in a goal post position and your core engaged.
• Drive your right knee up toward your right elbow as you crunch your core.
• Slowly bring your foot back down with control and repeat on the other side.
• Try to keep the knees driving up high and alternate back and forth.

Move 2: Down Dog to Toe Touch (0:45)

• Begin in a tall plank position with your core engaged and your shoulders stacked over your hands.
• Come into a down dog position by pressing away from your hands and shifting your hips back and up toward the ceiling to end with your head in line with your arms. (Your weight should be evenly distributed between your palms, and your heels should reach toward the floor.)
• From this down dog position, support yourself on your right hand as you reach your left arm to touch your right foot.
• Return your arms and switch sides to touch your right hand to left foot.
• MOD: Place hands on an elevated surface (chair, couch) and reach for your knees or shins if your range of motion does not allow for a toe reach.

Move 3: Bicycle Crunches (0:45)

• Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
• Bring your hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
• Be sure your lower back stays in contact with the mat throughout this movement.
• MOD: Keep your knees bent and feet on the floor and just crunch your upper body.

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Move 4: Side Plank Knee Crunch (0:30 each side)

• Begin in a side plank position with your right hand on the ground and stacked right over top of your shoulder and your right leg bent with your left leg extended straight out in line with your body.
• Lift up into a side plank, keeping your hips square in front of you and not dropping your chest forward.
• With your top leg and arm extended out, bring them toward each other for a side crunch while keeping your hips lifted off the ground.
• Extend your arm and leg back out and repeat all reps on one side and then switch.
• Optional: Extend both legs out with your hips lifted.

Move 5: Flutter Kick Variations (0:30)

• Begin lying on your back with your arms by your sides and legs straight up in the air with your core engaged.
• Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract.
• Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position.
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Keep your knees bent throughout this movement.