WORKOUT

This work­out serves as Day 4 of our FB Remixed 2 week chal­lenge, but can be used as a stand­alone work­out anytime!

Hey Team!

Let’s mix it up a lit­tle today with a ​“Dynam­ic Core and Car­dio with Burnout Rounds” work­out! This work­out is inspired by Tasha’s awe­some ​“Body­weight Core and Car­dio Work­out.” So, let’s revis­it it with my added twist to keep things fresh and challenging.

Equip­ment needed:

Mat (Option­al)

In this work­out, we will hit the core from mul­ti­ple angles and fire up the heart rate with cir­cuits in stand­ing, prone, and supine posi­tions, topped off with burnout rounds. This set­up is per­fect for any­one want­i­ng to work on core endurance, sta­bil­i­ty, and car­dio — all with no extra equip­ment. The struc­ture of this work­out is pur­pose­ful. The ​“stand­ing cir­cuit” will help acti­vate the legs, glutes, and core through dynam­ic moves like reverse lunges with knee dri­ves. These exer­cis­es work on your bal­ance and sta­bil­i­ty. The first burnout round keeps that heart rate up, chal­leng­ing you with a sprint­er step that tests your sta­mi­na and balance.

Next, we shift to a ​“prone posi­tion” in Cir­cuit 2, which is all about core and upper body strength with exer­cis­es like a high plank to bear plank tran­si­tions and thrusters to moun­tain climbers. These exer­cis­es acti­vate your abs and cre­ate that steady burn, build­ing core sta­bil­i­ty and cardio.

Cir­cuit 3 takes you to the ​“supine posi­tion,” where we will focus on moves to the front abs and obliques. You will work through cross crunch­es and V‑ups to tar­get the front and side core muscles.

The final burnout fin­ish­er holds your core under ten­sion, test­ing your sta­bil­i­ty and con­trol with seat­ed holds. Each cir­cuit and burnout is designed to max­i­mize core engage­ment while keep­ing your heart rate high for that car­dio boost. As you move through the work­out, remem­ber Team, it’s all about con­trol. Keep your move­ments pre­cise and your core tight; breathe to get the most out of each exercise.

Today’s work­out can be adjust­ed for all fit­ness lev­els. If you’re new or want less inten­si­ty, con­sid­er short­en­ing your range of motion. For exam­ple, with the reverse lunges, try step­ping back light­ly, and instead of dri­ving the knee up high, you can dri­ve your knee to a lev­el you are com­fort­able with. In the plank tran­si­tions, you can stick to a basic plank hold if the bear plank feels too intense. If you need to mod­i­fy this to make it wrist-friend­ly, you can also stay in the basic plank, and I will show you a mod­i­fi­ca­tion from that posi­tion instead of doing high plank exer­cis­es. Dur­ing the burnout rounds, remem­ber to stay steady, take short paus­es if need­ed to main­tain form, and keep push­ing through each second.

Core and car­dio work isn’t only about the way we look. It’s about cre­at­ing a sol­id foun­da­tion that sup­ports you in every move­ment, inside and out­side of work­outs. Remem­ber, Team, every work­out is an oppor­tu­ni­ty to push your­self a lit­tle fur­ther and get bet­ter. Today’s work­out is all about per­sis­tence and progress. Let’s fin­ish each round strong! The more you put in, the more you’ll get out of this!

-Bri­an

Work­out Structure

Warm-Up: 30 sec per exer­cise, no rest (I mis­spoke here. It is only sev­en, not eight movements)

1. Reverse Lunge + Over­head Reach (alter­nat­ing sides)
2. Alt. Side Lunge
3. Stand­ing Alt. Knee Hugs
4. Down­ward Dog to Cobra
5. Dead Bug
6. High Knees
7. Seal Jacks

Cir­cuit #1: Stand­ing – 30 sec on / 10 sec off / 2 rounds

• Reverse Lunge to Knee Dri­ve L
• Reverse Lunge to Knee Dri­ve R
• Shuf­fle Side Steps

Burnout Round #1: 60 sec / 1 round 30 Sec­onds Per side

• Sprint­er Step

Cir­cuit #2: Prone – 30 sec on / 10 sec off / 2 rounds

• High Plank to Bear Plank
• Alt. Swim­mer Kick + Arm Lift
• Squat Thruster to (2) Moun­tain Climber

Burnout Round #2: 60 sec / 1 round

• Plank Thigh Taps

Water Break

Cir­cuit #3: Supine – 30 sec on / 10 sec off / 2 rounds

• Cross Crunch L
• Cross Crunch R
• V Ups

Burnout Fin­ish­er: 60 sec / 1 round

• Seat­ed Sta­bil­i­ty Holds

Cool-Down: 30 sec per stretch

1. Supine Figure‑4 Stretch – R
2. Supine Figure‑4 Stretch – L
3. Child’s Pose + Side Reach – R
4. Child’s Pose + Side Reach – L
5. Cobra
6. Seat­ed For­ward Fold
7. Shoul­der Stretch L
8. Shoul­der Stretch R