Cardio to the Core

Who doesn’t want toned abs and a stronger core while burning mega calories? Try this waist whittling circuit workout up to 3 days per week on non-consecutive days. Always consult your doctor before beginning an exercise program and remember to take it at your own pace.

  • Warm-up for 5 minutes before starting the workout.
  • Do Cardio Boosts with “all-out” intensity. Remember, you can do anything for 30-60 seconds!
  • Repeat circuit 2-3 times. If you’re tight for time, the routine once through only takes about 20 minutes.
  • Cool down and stretch for 5 minutes at the end of the workout.
  1. Cardio Boost: Squat Thrusts – in plank position, jump both knees to chest & jump back out. Easier Option – one foot at a time with no jumping. (30-60 sec)
  2. Plank: hold for 30-60 seconds on toes. Drop to knees if you need a break.
  3. Cardio Boost: Fast Mountain Climbers – start in plank position on hands. Bring alternating knees into chest as quickly as possible. (30-60 sec)
  4. On All 4’s: On hands and knees engage abs, imagine you are a table top. Reach R arm forward and L leg back – lots of energy stretching through you.  Hold 10 counts.  Release and alternate other arm/leg.  Repeat for total of 8 reps (4 on each side)
  5. Cardio Boost: Plank Jacks – like jumping jacks but you’re in a plank position.  Arms shoulder width apart, jump both feet out & in as fast as you can.  Easier Option – tap one foot at a time with no jumping.  (30-60 sec)
  6. Seated Pikes: sitting on floor, place hands behind your back, lean backwards to engage abs. Bring knees up and into chest, crunching abs then lengthen legs out (keeping off floor) while leaning backwards.  Do 20 reps.
  7. Cardio Boost: Squat & Kick Front (30-60 sec)
  8. V Sit: sit up tall on floor, hold on under knees then gradually lower upper body down until feeling abs engage.  Hold here and bring arms up, parallel to floor (4 counts).  Bring arms up to ears (4 counts).  Repeat 12 times. 
  9. Cardio Boost: Side Skater – hop to R, bending knees to reach L hand in front of R foot, cross L leg behind. Hop to L, continuing side to side.  Easier Option – step side to side. (30-60 sec)
  10. Bicycle Crunches: lie on back, crunch knee into opposite shoulder.  L & R = 1 rep.  Do 20 reps.
  11. Cardio Boost: Repeater knee. 30 sec on both R & L. 
  12. Long Legged Scissors: Lie on back, hands under low back to support. Lift straight legs off ground a few inches. Cross feet over each other and push out, while keeping legs straight & off ground. Easier Option – leave legs up higher.  20 reps. 
  • Testimonials

    “hired Beth to help prepare me for a hike down to the bottom of the Grand Canyon and out again. She made herself available to me several times a week, and during my first session, when I felt those muscles working harder than ever before, all I could think was: why didn't I hire her sooner? I am certain that all those sessions with Beth contributed to my confidence during the hike as well as to the muscle strength needed to support me through the most arduous sections. A one-on-one workout with a good trainer can’t be described – it is just so much more effective than a class in a club. I was impressed that Beth researched the best way to strengthen muscles for the first hiking day down in to the canyon (downhill requires different muscle work than a standard workout might provide). Also, when I tore my ACL, Beth easily adapted exercises to maximize and still expect results while acknowledging the injury. Beth has a quietly insistent style that brings me gently back to focus when my natural tendency is to ease up on myself – something I simply don’t receive from my anonymous club environment - thanks Beth! - Chantal”
  • Mom of the Month

    Erin’s baby was only three months old when she saw a poster for CareerFit Mom in her neighbourhood.

    “I didn’t have any numerical goals – just wanted to kickstart a healthy and active routine in my life,” she says. Finding CareerFit Mom was the key. The exercise classes available were created with a new mom in mind ... More