Core Cardio for Christmas

Core cardio interval work with stretch recovery mixed in.

5:24 – Wow, we got a lot of rain and it’s still raining… I wonder who’s going to post, 5:25 – Good, SoloCup is here (bummer, he’s running), 5:26 – here comes RibShack (he’s running too), 5:27 – SSMinnow is here, he’s leading the run, 5:28 – YES, Deuce is here (I won’t have to run), 5:29 – Gamma rolls in jamming to some tunes (he’s running too). That left two F3er’s to focus on core and flexibility.

The Thang… Stretches x 60 secs, Core Cardio x 30 secs each move

• Downward Dog
• Split lunge agility, low switch kick, double switch kick, high switch kick
• Standing Forward Fold
• Static uppercut, jack feet uppercut, hop forward/back, hop side to side, alt speed knee, alt speed knee fast
• Lunge Hold
• Twisting X Lunge high, twisting X lunge lower (touch knee), twisting X lunge lower (touch shin), twisting X lunge lower (touch ground)
• Garland Pose
• Squat walk, deeper squat walk, deeper squat walk (touch ground), Air plank jumps
• Warrior One
• T squat pulse, T lunge pulse R, T lunge pulse L, Rotating T Twist
• Triangle
• Burnout – Alt speed knee fast, Twisting X lunge (touch ground), Air plank jump, Rotating T Twist
• Tree
• High jump in place, Control jump side to side, Double hop rotation, Single hop rotation (180)
• Reverse Warrior
• Hammer kick L, speed kick L, hammer kick R, speed kick R
• Bridge
• Shuffle feet, shuffle feet w/ hop up/back, shuffle feet w/ squat, shuffle feet w/ up/down
• Cobbler
• Plank tap R/L feet, plank tap R/L hands, plank tap opposite feet/hand, plank lift opposite feet/hand
• Upward Dog
• Burnout – Single hop rotation, speed kick L, speed kick R, Shuffle w/ up/down, plank lift opposite feet/hand
• Pigeon
• Mountain climbers, running spider lunge, body sprint, body run
• Cool down shoulder stretches

Mary (with Road Warriors): Homer to Marge on 4 count up/4 count down, 5 second power abs

Nakedman Moleskin:

1. Solid work this morning Deuce. I figured some cardio work, with no workout scheduled tomorrow, would be a good thing. Thanks for powering through it with me!