WORKOUT

This work­out serves as Day 10 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

Strength­en your core, boost your ener­gy, and stay joint-friend­ly with this low-impact work­out! Flow through core and car­dio moves for total body acti­va­tion and a refresh­ing, feel-good workout.

Work­out Overview

We’ll begin with a 5‑minute warm-up to acti­vate your mus­cles, ele­vate your heart rate, and pre­pare your body for the work ahead. Then, dive into two main cir­cuits that alter­nate between core sta­bil­i­ty and car­dio bursts. Each block empha­sizes core engage­ment and low-impact car­dio for a bal­anced workout.

Focus and Benefits

This work­out tar­gets the core while mov­ing your body with low-impact car­dio exer­cis­es. By alter­nat­ing core and car­dio, you’ll improve core strength, sta­bil­i­ty, and endurance for an active recov­ery session.

Equip­ment

No equip­ment is required — this is a body­weight-only work­out! Light dumb­bells can be option­al if you want to add a lit­tle extra challenge.

Tips & Help­ful Information

• Form First: Pri­or­i­tize con­trolled, mind­ful move­ments to get the most out of each exercise.
• Breath­work: Use deep breath­ing to stay ener­gized and cen­tered, espe­cial­ly dur­ing core exercises.
• Mind­ful Rest: Take the 30-sec­ond rests between sec­tions to reset and hydrate, focus­ing on recovery.

Dif­fi­cul­ty & Modifications

This work­out is rat­ed a 3 out of 5. This work­out is chal­leng­ing but low-impact, mak­ing it joint-friend­ly. Adjust inten­si­ty by slow­ing down or mov­ing faster to suit your fit­ness level.

Work­out Breakdown

Warm-Up (5 minutes)

• Inch­worm Walk­out to Plank
• Plank Pike Reach
• Body­weight Squats
• Lat­er­al Lunge with Reach
• March in Place

Block 1 (Core / Car­dio / Core) Each exer­cise is per­formed 45 sec­onds on, 15 sec­onds off. (~27 Minutes)

Core

• Bird Dog with Knee Tap
• Bear Plank to Plank
• Side Plank Hip Dip R
• Side Plank Hip Dip L
• Dead Bug

Rest: 30 seconds

Car­dio

• Low-Impact Jacks
• Nar­row Squat with Calf Raise Reach
• Curt­sy Lunge Reach
• Reverse Lunge with Kick

Rest: 30 seconds

Core

• Stand­ing Oblique Crunch
• Seat­ed Russ­ian Twists
• But­ter­fly Sit-Up

Block 2 (Core / Car­dio / Core)

Core

• Toe Touch Reach
• Scis­sor Kicks
• Crunch
• Side Plank with Reach R
• Side Plank with Reach L

Rest: 30 seconds

Car­dio

• Squat with Alter­nat­ing Toe Touch Reach
• Low-Impact Burpee
• Lat­er­al Lunge with Raise
• For­ward Lunge with Reach

Rest: 30 seconds

Core

• Bicy­cle Crunch
• Hol­low Hold with Oblique Crunch
• Sin­gle Side V‑Up R
• Sin­gle Side V‑Up L

Cooldown (5 Minutes)

• Child’s Pose
• Cat-Cow Stretch
• Seat­ed For­ward Fold
• Stand­ing Side Reach
• Deep Breath­ing with Shoul­der Neck Rolls