A Quick Cardio and Core Workout

 Let it all out.

                         

For Day 2 of our Spring Reset Challenge, we’ll be targeting your abs and getting your heart rate up with this cardio and core workout. In fact, many cardio moves, including those we’re doing today, sneakily hit your core too—and that’s because your core is one of the most important and powerful muscle groups in the body.

Your core enables you to sit up straight, complete everyday movements, balance  (which comes in handy during moves like lunges or skaters), and, you know, it also keeps all of your organs in place. No big deal! We often utilize our cores without even realizing it—which is why it’s so important to give that muscle group some regular attention.

You’ll notice that two of the demo GIFs below show our everyday athletes jumping or hopping. Typically, in a squat thrust (or a modified burpee) you would jump your feet to your hands, stand tall, and then crouch down, and jump your feet back out behind you into a high plank again. Here, we recommend you step your feet forward and back to really build strength. (You'll still feel the burn—trust us!) You’ll see that in the workout directions, we note how you can modify for the low-impact version, as well as intensify for a high-impact version. That’s the beauty of this challenge—you can make it entirely your own. We’re just here to guide the way.

The same goes for the high knees move in this cardio and core workout. For a low-impact version, you can march in place at a quick and steady tempo. If you’d like to jump or run in place, give it a go! Just remember to do a thorough warm-up first. 

The workout below is for Day 2 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.

WORKOUT DIRECTIONS

Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.

• Option 1: 30 seconds of work, 30 seconds of rest
• Option 2: 40 seconds of work, 20 seconds of rest
• Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

• Skater
• Squat Thrust
• High Knees
• Butterfly Sit-Up
• Bicycle Crunch

EXTRA CREDIT

Hold a high plank for 2 minutes. 

If 2 minutes is too long, hold a plank for 30-45 seconds, then gently drop your knees to the floor to rest for 15-30 seconds, then return to a high plank.

• Plank x 2 minutes

                            

1

Skater

• Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
• As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
• Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
• Continue to alternate sides, moving as quickly as possible.

                            

2

Modified Burpee (Squat Thrust)

• Stand with feet hip-width apart, core engaged, and hands at sides.
• Squat and place hands on floor, making sure hands are between feet (not outside them).
• Jump feet back to come into a high plank position and pause.
• Jump feet forward so feet land at the outsides of hands, and stand, squeezing your core as you come up.
• Make it easier: Skip the jump into high plank, and instead step back one foot at a time into a high plank.
• Make it harder: Add a vertical jump as you stand.

                                

3

High Knees

Stand tall with your feet hip-width apart.

Keep your chest lifted and your abs tight as you quickly drive your knees toward your chest, one at a time.

Swing your arms, focusing on taking your hands from hip height to chin height in rhythm with your knees.

Move as quickly as you can for a set amount of time.

To make it low impact: March your knees up instead of moving your feet at a running tempo.

                          

4

Butterfly Sit-Up

• Lie faceup with the soles of your feet together, knees bent out to sides. Cross your arms across your chest or lace your fingers behind your head. Engage your core so that your low back gently presses against the floor.
• Using your abs, roll your body up until you are sitting upright with your back straight.
• Slowly lower back down to your starting position and immediately start the next rep.

                         

5

Bicycle Crunch

• Lie faceup with your feet off the ground so your shins are parallel to the floor, knees bent to 90 degrees and stacked over your hips. Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to raise your shoulders off the floor.
• Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
• Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
• Continue alternating sides. Go at a slow, steady pace so you can really twist and feel your abs working.

                                   

6

Plank

• Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.
• Extend your legs behind you, feet hip-width apart.
• Tuck your tailbone and engage your core, butt, and quads.
• Hold here for a set amount of time.