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For women / Advanced / Full body

Power Cardio

Advanced explosive moves for maximum burn.

Feet-Elevated Seated Core TwistsExercise demonstration

Technique cues

  1. Bend your knees and lift your feet off the floor, then rotate your torso from side to side while bringing your hands toward the outside of each hip
  2. Inhale when bringing your torso to center and exhale through each twist

22 movements

11 min active / ~16 min with rests

  1. Technique for Feet-Elevated Seated Core Twists
  2. Technique for Chest Opener
  3. Technique for Burpee Simplified
  4. Technique for Standing Walkout
  5. Technique for Mountain Climbers
  6. Technique for Plank Jacks
  7. Technique for Groiners
  8. Technique for Half Squat Jump
  9. Technique for Plank Up-Downs Harder
  10. Technique for Plank Shoulder Taps Harder
  11. Technique for Plank Hand to Foot Touch
  12. Technique for Forearm Plank Rocks
  13. Technique for Lying Leg Scissors
  14. Technique for Sitting Ab Crunch
  15. Technique for Reverse Lunges
  16. Technique for Squat with Leg Raise
  17. Technique for Elbow Supported Knee Trucks
  18. Technique for Reverse Plank Crunches
  19. Technique for Crab Reach
  20. Technique for Superwoman Hold
  21. Technique for Prone Quad Left
  22. Technique for Prone Quad Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

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