What a week it has been around here! Baby #2 arrived on Saturday, June 23, which I will post more fully about later, and we have been spending the week navigating what life is like as a family of four. So far, busy. You can get a deeper glimpse into our crazy life right now through my Instagram stories.
Zoey is so excited about having a baby in the house, but there has definitely been some jealousy for mom attention, mom’s lap, and the sharing of her toys. Overall, I think she is doing pretty well and will adjust more fully to her role as big sister in another week or so.
Even though I am not doing any working out myself right now, I wanted to share this cardio and core workout with you all.
When it comes to cardio workouts, it can be really easy to fall into the trap of just hopping on the treadmill or elliptical for 30-45 minutes, read a magazine, and slog it out at the same pace. Not only is this type of workout super boring, but it also does not do much for your cardiovascular conditioning or core stability.
This cardio workout not only gets you moving in a more functional way, but it will make your designated workout time go by much quicker. Plus, you get the added bonus of incorporating some core conditioning to improve your posture, form, and metabolism. While you can do this pyramid style workout at home if you have a set of dumbbells, it is also a good one to take to the gym.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Cardio & Core Circuit
Repeat the following circuit 3 times through:
- 30 Kettlebell / Dumbbell Swings
- 30 Knee Cross Crunch (total)
- 20 Mountain Climbers (each side)
- 20 Over Unders (total)
- 10 Star Jumps
- 10 Half Get Ups (total)
- 5 Dumbbell Squat Thrust
- 50 second Plank Hold
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Kettlebell / Dumbbell Swings
- Modified: Complete a regular squat with no weight. Rest hand on wall or chair.
- Advanced: Stand on one foot, or complete them with one hand.
Knee Cross Crunch
- Modified: Rest hand on wall or chair.
- Advanced: Hold a light weight in each hand. Keep your elbows bend and weights slightly above head as you touch your elbow to your knee.
Mountain Climbers
- Modified: Rest hands on an incline or wall and raise knees as close to chest as can.
- Advanced: Rest on your elbows instead of your hands.
Over Unders
- Modified: Rest lower knee on floor for support. Hold the side plank on your hand rather than your elbow.
- Advanced: Hold a very light weight in your moving hand. Raise your top foot slightly into the air (about 6-12 inches off your bottom leg).
Star Jumps
- Modified: Complete regular squat jumps. Rest hand on wall or chair for support.
- Advanced: Go into a low squat before you jump up.
Half Get Ups
- Modified: No weights. Use your non-raised hand for support in lifting up.
- Advanced: Keep non-weight hand overhead as well (elbow to ear).
Dumbbell Squat Thrust
- Modified: No weights. Step back when in push up position, do not jump.
- Advanced: Add a push up to the bottom of the move.
Plank Hold
- Modified: Hold a plank in a push up start position. Rest hands on an elevate chair or step.
- Advanced: Elevate or stack feet.
Let me know if you try it out and how you liked it!
More cardio and core workouts to try:
What was the best part of your week?
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I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
