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Core and Cardio Crank Workout (Summer SWEAT Series)

A full blast core and cardio workout full of core workouts and sprints to get your heart rate up! Fun, challenging, and perfect for doing on-the-go.

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core and cardio crank workout graphic

Special thanks to my friends at Finish Line for supplying me with this amazing outfit from Nike (pictured above). Check it out: Top | Bottoms | Shoes

Equipment Needed: medium and/or heavy set of dumbbells, physio ball, bench

Description: Repeat the circuit 2-3 times

2’ sprint on treadmill or elliptical

15 Diamond Push Ups: Begin in a high-plank pose or on your knees for the modified version. Create a diamond with your thumbs and pointer fingers. On the inhale lower down into a push-up, leading with your chest, keeping your elbows close to your sides. On the exhale, press back up into plank.

2’ sprint on treadmill or elliptical

15 Dumbbell Chest Press to Standing Overhead Press: Begin laying on a bench with medium to heavy dumbbells in both hands. Perform a chest press by putting your arms in a goal-post position and pressing your arms together on the exhale engaging your chest muscles. Release back down into a goalpost stance and then use your core to sit up on the bench. Stand up and perform a shoulder press by bringing your arms to a goal-post position and pressing up on the exhale. Return back to laying on the bench.

2’ sprint on treadmill or elliptical

15 Alternating Plank Rows: With medium-size weights, begin in high plank with your shoulders stacked directly over your wrists and a flat back. Pull your right arm up, so that your elbow and forearm create a 90 degree bend. Release it back down into plank. Alternate sides. Be sure to keep you hips parallel with the ground and to not let your hips sink low. Modification: Perform this exercise on your knees

2’ sprint on treadmill or elliptical

10 In-and-Out on Physio Ball + 10 Lateral Taps: Begin in a high plank position with your shins positioned on top of a physio ball. Keeping your core tight, pull your knees into your chest. Make sure to keep your shoulders stacked over your wrists. Do this 10 times. Then, reset back into high plank with your shins on top of the physio ball.  Lift your right leg off the ball and tap it on the ground, then do the same with your left. Do this 10 times on each side.

2’ sprint on treadmill or elliptical

:30/leg Side Plank Leg Extensions: Begin in a side plank with your right arm on the ground. Make sure to keep your hips up and your body in one long line. Then, lift your left leg off of your right and hold for 30 seconds. Do the same thing on the left side. Modification: Simply hold your side plank and do not lift your leg. 

2’ sprint on treadmill or elliptical

Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body. 

This post is sponsored by Finish Line as part of the Summer SWEAT Series. I was compensated and all opinions are my own. Thanks for supporting AK!

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