30-Min Cardio Core For Every Level – For Women Over 40

Day 2 of the 12-Days of Christmas Challenge.

Starting with a series of standing cardio moves you’ll sweat and get that heart rate up with either the low-impact or high-impact option given. After we’ve got a good calorie burn with the cardio we’ll proceed to the mat for an ab-torching mat series.

You’ll love it, especially if you like to keep all your standing exercises together, and then your mat ones together.

Osteoporosis ab options are given for our ab portion too.

TOOLS NEEDED

mat, chair if you’re a beginner

THE WORKOUT

3 x 30sec
Knee drives (alt: no jump)
Knee drives (alt: no jump)
Side-to-side reaches
Lunge get-ups

3 x 30sec
Bicycles (osteo-friendly: side plank)
Scissors
Single leg pikes (osteo-friendly: other side plank)
Tic toc mountain climbers

Pre-hab exercise: low back extensions

00:00 Introduction
01:31 Warm-up
05:25 Cardio Workout
14:14 Core Workout
23:16 Low back extensions
26:20 Stretches

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