I was having some of my coaches over to workout with me at my house this morning, and was trying to come up with something I thought we could all get through.  I had CRUSHED my Chest and Back the day before, and my coaches had done Plyo Legs three days prior and still had some soreness, so this is what I came up with.  Each move, unless otherwise specified, is 1 minute in duration.  You get a 90 second break after the 10th move.

With the warmup and cooldown, this one ended at 59:14.  I burned 831 calories, with a Max HR of 180, and an average HR of 147.  (I’ll be heading out to mop up the gym floor of all the sweat as soon as I post this…haha).  As always, give it a shot and let me know what you think!

Cardio Core Crusher

The Warmup (2 cycles through – 30 seconds each)

1. Jog
2. Jacks (hands straight up)
3. Heisman’s
4. 1-2-3
5. Butt Kicks
6. High Knee Run
7. Mummy Kicks

The Workout (each move 60 seconds)

1. Standing Mountain Climbers
2. Low Plank
3. High Knees / Rope Jump (8 high knees and 4 high rope jumps)
4. Side Plank (60 seconds per side)
5. Power Knees (60 seconds per side)
6. Bicycles
7. Spinning Punches (fast movement punching out left, then right.  Rotate on toes)
8. Ski Abs
9. Egan Brothers
10. In and Outs
11. Hit The Floor
12. Mason Twist
13. Power Jacks
14. Scuba Divers
15. 4 Corner Punches (from horse stance, punch high across body right hand, and left, then repeat low)
16. Low Plank Oblique Hops
17. 3 Speed Run (20 second jog, 20 second run, 20 second sprint)
18. Fifer Scissors (2 minutes)
19. Rock Star Jump Knee Tucks (2 center, 2 right, 2 center, 2 left – and repeat for 60 seconds)
20. In/Out/Open/Close/Up/Down (2 minutes)

Cooldown and Stretch (5 minutes)