Build your engine. Strengthen your core.
This week's Workout of the Week combines high-intensity cardio with core-focused movements to elevate your heart rate while building strength through the midline.
Designed to challenge both your fitness and resilience, this session requires no equipment and can be completed almost anywhere.
The Workout
Format
40 Seconds Work / 20 Seconds Rest
Complete all 5 exercises before repeating.
5 Rounds Total
Rest 60 seconds between rounds.
Exercise 1: High Knees
Drive the knees up and maintain a quick cadence.
Exercise 2: Sit-Ups
Focus on controlled reps and a full range of motion.
Exercise 3: Mountain Climbers
Keep the core engaged and maintain a steady pace.
Exercise 4: Plank Hold
Stay strong through the shoulders and brace the core throughout.
Exercise 5: Burpees
A full-body conditioning movement to keep the heart rate elevated.
Finisher
3 Rounds
- 20 Bicycle Crunches
- 15 Leg Raises
- 30 Seconds Hollow Hold
Rest 30 seconds between rounds.
Why It Works
- Improves cardiovascular fitness
- Strengthens the core from multiple angles
- Develops muscular endurance
- Requires no equipment
Scaling Options
To Reduce Intensity
- Step-back burpees
- Shorten work periods to 30 seconds
- Bend knees during leg raises
To Increase Difficulty
- Extend work periods to 50 seconds
- Reduce rest periods
- Add an extra round
Coaching Notes
Focus on maintaining quality movement throughout the workout. Keep your core engaged during every exercise and aim for consistency across all five rounds.
Time: 30–35 Minutes
Equipment: None
Focus: Core Strength & Conditioning
A strong core is the foundation of athletic performance. Combine that with elevated heart rates and you've got a session that delivers results.
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From The Designer: Cycling Back
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