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This is a 4 MINUTE block of work where you do 4 moves, back to back, completing as many rounds as possible (AMRAP). OK, here we are at the LAST MOVE of the workout. I actualy think these are harder than the Supermans because you are under tension the entire time.įinal Muscle Burns Fat Core Circuit Round – AMRAP (As Many Rounds as Possible) basically like, well, swinging a huge sledgehammer.Īnd for the final Core (round #6), it’s the same moves, except we swap the Superman move for Swimmers, where you basically swim on your belly the entire time. Muscle Burns Fat Core Circuit – Rounds #5 and #6Īgain, I’m not going to explain these all as it’s the same as the earlier rounds with just a few moves changed up.įor the Round #5 (cardio) moves, the jump rope move changes to side to side hops, and for the cardio move after is called Sledgehammers.įor the Sledgehammer, you squat and swing the BOD ropes on the outside of your leg, swing it up overhead, and hammer it down the center, then stand up and rest. The rest of the round is identical to the 2nd round (mountain climbers, superman, and mountain climbers again). The moves are identical to the first core round, except the thigh slide is gone and replaced with a single leg reach, in this move you just lift one leg and raise up to it at the same time. Three times around, and we move on to core, again! Muscle Burns Fat Core Circuit – Core Round #4Īgain, quick sip of water, and into the next core round.
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Just holding the light BOD ropes in front of you is tiring on your shoulders at this point! In this move, you are in a wide squat for the entire 30 seconds, and you rotate from left to right holding the BOD ropes out in front of you. The second move is a Low Rotational Chop. This one a slight tweak from Round #1 because you jump forward and back instead of just hopping in place. Just like Round 1, this is two moves, repeated three times.Īgain, you only have a second to drink a sip of water, because we move RIGHT back into a jump rope move for 30 seconds. 3 rounds total, and it’s on to the next round! Muscle Burns Fat Core Circuit – Cardio Round #3 My shoulders were burning!Īs soon as you are done with those four moves, you go right back to the top and start with the thigh slides again. Yup, 2 sets of mountain climbers in each round. The last move is mountain climbers, AGAIN. It’s really hard if you try to get your thighs & shoulders off the ground. The third move you drop to your stomach and do Supermans. You keep your knees on your legs and slide them up to your knees in a crunch type of move.Īfter the thigh slide, it’s everyone’s favorite again (haha), mountain climbers. Each move is 30 seconds!įirst up is a variation on the regular crunch, a “thigh slide” crunch. Yep, with just a split second’s rest to grab water, it’s on to the core round – just like before, 4 back to back core moves, repeated twice. Muscle Burns Fat Core Circuit – Core Round #2 When you are working out to the beat of the music, it makes a lot of sense. After that you jump back up with both feet together and hop twice while standing up, then you jump into the lunge on the opposite side. You jump into a lunge position like the picture below shows.
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This is followed by alternating jump lunges jumps for 30 seconds! My bod ropes finally arrived so I was able to use them, and I will tell you I need some coordination practice! Especially on my left side! I kept losing the rotation of them, but based on what I’m hearing in my online accountability group it took most of them a day or two to work it out! The first round starts with simple high-knee jumpropes. Muscle Burns Fat Core Circuit – Cardio Round #1 The workout finishes with the AMRAP (As Many Rounds As Possible) which is cycling through the special moves from the Cardio rounds. There are six rounds alternating between three Cardio rounds which are a BOD rope move (jumprope) and another move, and three Core rounds, which are four moves repeated twice (30 seconds each). This workout is basically identical to Core Circuit (Day #2) workout in structure, however the moves themselves are slightly different.
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Get a FREE Muscle Burns Fat Sample Workout sent to your email! Muscle Burns Fat – Core Circuit Moves Want to try a FREE sample of Muscle Burns Fat? Click the button below! Core Circuit Required Equipment: BOD Ropes and a notepad / pencil / paper so you can track the AMRAP (“As Many Rounds As Possible”) moves at the end.Core Circuit Goals: Core Circuit is a workout that has very fast-paced rounds that alternate between cardio moves, then a core set.Core Circuit Duration: About 33 minutes.Muscle Burns Fat – Day #4 – Core Circuit – Details