High intensity cardio combines with muscle-sculpting ab exercises in this at-home CARDIO and CORE workout - no equipment needed!
Zero30 DAY 9: 30-Minute Cardio and Core Workout At Home (No Equipment)
Zero30 is a FREE 2-Week, No Equipment, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here:
https://www.nourishmovelove.com/zero-30/
OR find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute Cardio and Core Workout At Home, No Equipment (Zero30 Day 9)
► EQUIPMENT: None!
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
4 Circuits (each circuit contains 2 cardio exercises and 2 core exercises)
Timed Intervals (complete 30 seconds per cardio move for a total of 1 minute of work, rest 30 seconds, then complete 30 seconds per core move for a total of 1 minute of work)
Repeat Each Circuit x 2 Sets
Includes Mobility Warm-Up and Cool Down Stretching
►Workout Outline:
1⃣CIRCUIT ONE
CARDIO
1) 8 Mountain Climbers + 1 Burpee
2) Criss Cross Jacks
CORE
1) Seated Reverse Crunch
2) Big X Crunch
2⃣CIRCUIT TWO
CARIO
1) 2 Plank Jacks + 2 Standing Jacks
2) Ski Jumps
CORE
1) Plank + Crossbody to Center Knee Drive
2) Lying Glute Stamps
3⃣CIRCUIT THREE
CARDIO
1) Squat Inner Heel Tap
2) 3 Fast Feet + Ground Tap
CORE
1) Advanced Clamshell
4⃣CIRCUIT 4
CARDIO
1) 2 Drop Squat Jabs + 2 Hops at Top
2) Lateral Heisman Runner
CORE
1) Single Sided Crunch
Find the breakdown of each of these exercises in this post:
https://www.nourishmovelove.com/zero-30-cardio-core-workout-at-home
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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WEARING (affiliate links):
► lululemon Wunder Train High-Rise Leggings - https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra - https://creatoriq.cc/3RaTS5O
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► TIME STAMPS:
00:00 Workout Introduction
00:50 Warm Up
04:05 Circuit 1
11:20 Circuit 2
17:54 Circuit 3
24:30 Circuit 4
31:15 Cool Down
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►Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed, add an incline to planks and avoid twisting motions. Alternatively, sub this Prenatal Cardio and Mobility workout: https://youtu.be/EpCO4vCNM_E
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Find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here:
https://www.nourishmovelove.com/zero-30/
FREE WORKOUT PROGRAM: Zero30
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys
DAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc
DAY 3: Bodyweight Leg Workout -- https://youtu.be/LPNPTTjdIhQ
DAY 4: Intense Yoga Workout -- https://youtu.be/afvdiUfBUiM
DAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk
WEEK 2:
DAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o
DAY 7: No Equipment Arm Workout: Arms + Abs -- https://youtu.be/tEksVOR_aBE
DAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY
DAY 9: You are here!
DAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs
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SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe
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#cardioworkout #coreworkout #bodyweightworkout