Women’s Expert Plan / Day 13 of 30
Day 13 – Cardio & Core
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Burpee Simplified
- Technique for Standing Walkout
- Technique for Sitting Ab Crunch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Lying Leg Scissors
- Technique for Knee Plank Up Downs
- Technique for Prone Quad Left
- Technique for Prone Quad Right
19 movements
10 min active / ~14 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Side to Side Squat
- Technique for Burpee Simplified
- Technique for Reverse Lunges
- Technique for Standing Walkout
- Technique for Sitting Ab Crunch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Reverse Plank Crunches
- Technique for Seated Core Reach Back
- Technique for Push Up with Forward Arm Reach
- Technique for Lying Leg Scissors
- Technique for Lying Toe Touches
- Technique for Knee Plank Up Downs
- Technique for Plank Leg Raises
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
- Technique for Prone Quad Left
- Technique for Prone Quad Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.