Welcome to this dynamic cardio core walking workout! It will be a mix of steady-state cardio, functional core work, some hints of balance training and mobility, and even bodyweight strength as we move through multiple planes of motion. It serves well as active recovery or a cardio workout, a starting place for the beginner, or someone easing back into exercise after some time away. We avoid heavily taxing muscles by mitigating time under tension and full squats, lunges, etc. Overall, it’s an inviting way to move freely, increase your energy, and connect with your entire body.
Equipment: None
If you want to omit the 10-second rests and keep it nonstop, you can continue with the previous exercise until I demo and/or you understand the next movement. To keep the energy and enjoyment even higher, I encourage you to put on some music that pumps you up for these exercises! If you want to focus primarily on cardio, strive to pick up your pace once you’ve got the movement down. If you want to experience a mix of cardio and strength, slow the moves down a bit and practice more intentional muscle engagement.
When working the core in a functional way (in combination with the body as a whole), it’s crucial to engage your core muscles before initiating any movement. Moving slowly at first will ensure the core is working before adding any speed. Our core is an important focal point in this routine and proper engagement will take unnecessary focus/strain off of the hip flexors and other muscles. As I shared in the workout, my core really felt this one!
Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to its intermediate-intensity cardio, low-impact nature, and avoidance of intense muscle burn.
xxErica
Workout w/ Built-in Warm Up: 33 exercises, 45 seconds active / 10 seconds rest (30 minutes)
Backward Hip Openers w/ Steps
Alt Hip Flexor Stretch + 2 Arm Circles
Alt Butt Kicks + Runners Arms
2 Lateral Steps Opp. Knee to Elbow
Front/Back Steps + 2 High/Low Punches
Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (One Side)
Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (Other Side)
Grapevine Clap
Alt Reverse Leg Lift + Alt Front Raise Arms
Alt Hand to Opp Butt Kick
2 Lateral Steps + Outside Kick w/ Punches
Alt Crossbody Kick + Twist + Hammer Curl
Alt OH Tricep Ext + Front/Back Steps
Alt Hand to Opp Foot + Alt Stand & Slight Squat
Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (One Side)
Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (Other Side)
Alt Hinged Lateral Leg Lift + Reverse Fly
**Water Break**
Charleston Step + Core Twist
Alt Knee Drive + Lateral Arm Swing
Upper Body Scoop + Alt Butt Kick
Alt Toe Touch w/ Steps
Alt Runners w/ Knee + Foot Touch
Alt Reverse Leg Lift Oblique Crunch
Slight Wide Squat + Alt Pivot + Knee Drive
Alt Backward Kicks + Lateral Tricep Ext
Front/Side/Back Toe Tap Runner (One Side)
Front/Side/Back Toe Tap Runner (Other Side)
X Steps + Fly Arms
Side Step to Slight Squat + Lateral Rainbow Arms
Front/Back Pivot + Elliptical Arms (One Side)
Front/Back Pivot + Elliptical Arms (Other Side)
Slight Squat Step + Diagonal Reach
Hip Circle + Step
**Water Break**
Cool Down: 10 exercises, 30 seconds each (5 minutes)
Hip Flexor Stretch (One Side)
Hip Flexor Stretch (Other Side)
Quad Stretch (One Side)
Quad Stretch (Other Side)
Straddle Forward Fold Swing
Alt Slow Side Stretch
Standing Cat Cow
Upper Body Opener + Opt. Forward Fold
Arm Behind Back Neck Stretch (One Side)
Arm Behind Back Neck Stretch (Other Side)