Cardio-Cable Core Workout

If you're like a lot of gym enthusiasts, you may have a love/hate relationship with the treadmill that turns to hate after ten minutes. And the long, slow upward climb on the stepmill feels like a trek to reach the top of Mount Everest. As a result, I created this core-inspired cardio cable workout. It's a great way to get your heart rate up while focusing on full body, particularly the abs and back, movements. Complete three rounds of the following with minimal rest. Treadmill work should be done around a 7/8 on a scale of 10 (modify by walking briskly, jogging, sprinting, and/or using the incline!). For the cable movements, use a weight that is challenging but allows you to complete the reps with good form. Overall, the routine should take close to 30 minutes to complete. 

Treadmill: 5 minutes

Mountain climbers: 30 seconds

Cable low to high woodchops: 15x

Burpees: 30 seconds

Standing cable rotations: 15x/side

Jump squats: 30 seconds

Lunge with knee and cable row: 15x/side

Exercise Set: Low Back - Obliques

Low Back - Obliques Set

Fire up your core with this set of exercises targeting the obliques and low back! Perform 15 reps of each, 3 sets. Exhale during the lift. Keep your abs pulled in, make sure they don't press into the floor. Resting arm is resting! Make sure it doesn't push the floor to help you lift. And...squeeze your butt! 

One: "Reach and pull" Arms and legs are extended. Lift arms and legs, pull elbows toward hips then return forward and lower everything. 

Two: "Alternating tap backs" Arm reaches (as if you're drawing a line across the wall!) and taps the hamstring. 

Three: "Side crunch" Squeeze the obliques as you lift your elbow toward the hip. For more challenge: both legs lift, or just the top leg. 

www.facebook.com/inspirelingefitness
twitter: @inspirelingefitness
instagram: @inspirelingefitness
pinterest: @inspirelinge

Exercise Set: Waist Defining Duo

This set focuses on the obliques. Obliques are the muscles along your side that fire when your body rotates. When you complete this set, think of your core as a wet towel that you are squeezing and wringing out. Tight tight!! Along with rest, healthy eating, and exercise, a nice pair of obliques helps to create a more defined waistline. Strong abdominal and back muscles are also crucial for good spinal health. Reps below are per side (right, left...1). For less challenge, do not use any weight. Plate can be replaced with med ball, dumbbell, anything! 

Set 1: 30 rotations (option to bring feet off ground for more challenge)

30 bicycle crunches (knee to opposite elbow as you rotate and exhale, extended long hovers low for most challenge)

Set 2: 20 rotations 

20 bicycle crunches 

Set 3: 10 rotations

10 bicycle crunches 

www.facebook.com/inspirelingefitness

twitter: @inspirelingefitness
instagram: @inspirelingefitness
pinterest: @inspirelinge

Exercise Set: Forearm Plank with Leg Taps

Here it is! The first ever exercise video featured on my blog (per request)! I would appreciate comments so I can improve, create, and post.  
www.facebook.com/inspirelingefitness
twitter: @inspirelingefitness
instagram: @inspirelingefitness
pinterest: @inspirelinge