WORKOUT

This work­out serves as Day 17 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

Use this low-impact, body­weight total body car­dio with core work rou­tine as a mid-week active recov­ery ses­sion or quick­en the pace to increase the inten­si­ty and challenge!

Focus & Ben­e­fits: This low-impact, non-joint-jar­ring, total body rou­tine includes speck­les of kick­box­ing-inspired moves to dri­ve up your heart rate with exer­cis­es that are easy to mod­er­ate based on your cur­rent fatigue lev­els and train­ing goals. Each car­dio exer­cise involves both the arms and legs to increase core mus­cle engage­ment and bump up the car­dio­vas­cu­lar train­ing effect. These car­dio cir­cuits are alter­nat­ed with tar­get­ed core work con­tain­ing both stand­ing and on-the-mat exer­cis­es to offer you many bal­ance chal­lenge oppor­tu­ni­ties as you exper­i­ment with mov­ing your limbs away from your cen­ter of mass (away from your sta­ble base). Limb place­ment and abduction/​adduction is a great way to increase mus­cle engage­ment of the core beyond the abdom­i­nals and cre­ates eas­i­ly mod­i­fi­able moves for regres­sion or progression.

Equip­ment: You don’t need any equip­ment oth­er than a mat for the floor core work.

Tips & Help­ful Infor­ma­tion: The inten­si­ty of this work­out depends on what pur­pose the rou­tine has in your train­ing reg­i­men. If you’re treat­ing this rou­tine as an active recov­ery work­out, slow your cadence of move­ment exe­cu­tion to pro­vide a ther­a­peu­tic, restora­tive effect for stiff, achy mus­cles. You’ll bare­ly scratch the sur­face of dis­com­fort dur­ing an active recov­ery rou­tine. For the most part, the work­ing inter­val con­cludes before any true dis­com­fort has a chance to set­tle in.

On the oth­er hand, if your mus­cles feel rest­ed and you have the space in your train­ing sched­ule for a more chal­leng­ing rou­tine, push the pace and go for it! You know best what you need on any giv­en train­ing day. My sug­ges­tions and guid­ance come from years of expe­ri­ence and train­ing but I don’t live in your body (or mind).

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 3 because the moves are eas­i­ly mod­i­fi­able to pro­vide you with the chal­lenge that you need. As always, slow the cadence, reduce your range of motion, and opt for mod­i­fi­ca­tions to decrease your inten­si­ty when­ev­er appro­pri­ate. Do the oppo­site to kick things up a notch!

Clos­ing Notes: Have fun and don’t take your­self too seri­ous­ly! (I sure­ly don’t haha)

Stum­ble, regain your bal­ance, and read­just your pos­ture as many times as needed.

Work­out
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (5:00)
‑Arm Cir­cles (for­wards and back)
‑Alt. Hip Openers
‑Alt. Lat­er­al Squats
‑Inch­worm
‑Kneel­ing Runner’s Lunge + Thread the Nee­dle – R
‑Kneel­ing Runner’s Lunge + Thread the Nee­dle – L
‑Alt. Front Kicks
‑Step­ping Lat­er­al Shuf­fle + Ham­strings Curl
‑Jab-Cross – R
‑Jab-Cross – L

***30 sec off***

Car­dio Cir­cuit #1: 45 sec on / 15 sec off / 2 rounds (~8:00)
‑Front Kick + Lunge with Touch­down – R
‑Trav­el­ing Jump­ing Jack Lat­er­al Tap-Outs (no hop)
‑Front Kick + Lunge with Touch­down – L
‑Lat­er­al Step­ping (2) Alt. Curt­sy Lunges with Over­head Lat Pulls

***30 sec off***

Stand­ing Core Cir­cuit: 30 sec on / 15 sec off / 2 rounds (~4:30)
‑SL Dead­lift (lift back leg) + Stag­gered Over­head Arm Rais­es – R
‑SL Dead­lift (lift back leg) + Stag­gered Over­head Arm Rais­es – L
‑Alt. Bird-Dog (stand­ing) + Arm/​Leg Abduc­tion and Adduc­tion Tor­so Twist

***Water Break***

Car­dio Cir­cuit #2: 45 sec on / 15 sec off / 2 rounds (~8:00)
‑4 Jabs in Squat + 4 Jabs Standing
‑Sta­tion­ary Lat­er­al Lunges + Wind­mill Arms
‑Twist­ing Blastoff Squat + Over­head Slams
‑Lat­er­al Shuf­fle + Cross (punch at end of shuffle)

***30 sec off***

Floor Core Cir­cuit: 30 sec on / 15 sec off / 2 rounds (~4:30)
‑Full Plank: Spi­der Plank (knee to same-side elbow)
‑Oblique Swivels/​Russian Twists (option: heels lifted)
‑SL Hol­low Hold – R/L (round 1 = R / round 2 = L)

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
‑Lying Ham­strings Stretch – R
‑Lying Fig­ure 4 Stretch – R
‑Lying Ham­strings Stretch – L
‑Lying Fig­ure 4 Stretch – L
‑Cat/​Cow Stretch
‑Kneel­ing Runner’s Lunge + Tor­so Rota­tion – R
‑Kneel­ing Runner’s Lunge + Tor­so Rota­tion – L
‑Pup­py Pose + 2x Triceps/​Lats Stretch
‑Cobra Stretch – Forearms
‑Long Body Stretch (arms extend­ed overhead)