25-Minute Cardio and Core Workout (Athlete 25 Day 4)

How To Do a Plank Double Knee Tuck

1. Start in a high plank position with your shoulders stacked over your wrists, legs extended long and body forming a straight line from head to heels. Engage your core, keeping your hips level and back flat.
2. From here, lightly jump both knees in toward your chest, keeping your toes off the ground and your core tight. 
3. Jump your feet back out to return to your high plank position.
4. Maintain a steady pace and controlled movement throughout, focusing on keeping your shoulders over your wrists and avoiding sagging or piking the hips.

Modification: Option to perform a downward-facing dog to high plank or downward-facing dog to tabletop with your knees hovering off the mat.

How To Do An In/Out Run

1. Stand facing the middle of the 3 boxes in your taped agility ladder, feet hip-width apart and knees slightly bent. Engage your core and keep your chest lifted.
2. Quickly run your feet in toward the middle box, one foot at a time, then out again to your starting position, moving in a fast front-to-back motion. Stay light on the balls of your feet and maintain a steady rhythm.
3. Keep your arms pumping naturally at your sides to help drive speed and coordination. Continue the quick in-and-out foot pattern, focusing on control and precision with each step.

How To Do A Push-Up T Lateral Walk

1. Start in a high plank position, shoulders stacked over wrists, body forming a straight line from head to heels and core engaged.
2. Lower your chest toward the mat, bending your elbows at a 45-degree angle to perform a push-up. As you press back up, rotate your body to the right, opening your chest and extending your right arm overhead so your body forms a “T” shape. Keep your hips lifted and core tight.
3. Return your right hand to the mat and come back to high plank. Then, take small steps to the left, moving 1 hand and foot at a time, to perform a lateral plank walk.
4. Once in position, complete another push-up and repeat the T rotation on the opposite side. Continue alternating sides, moving laterally after each push-up.

Modification: Perform modified push-ups from your knees.

How To Do A Double Leg Hop and High Knees

1. Stand tall at the end of your taped agility ladder, feet hip-width apart and core engaged.
2. Bend your knees slightly and hop both feet together into the first box, then the middle box and finally the far box – landing softly each time with your knees slightly bent to absorb impact. Keep your chest lifted and arms swinging naturally for balance and momentum.
3. After completing your third hop, immediately run backward to your starting position, driving your knees high toward your chest as you move. Stay light on your feet and maintain a quick, controlled pace.
4. Repeat this pattern of 3 double-leg hops forward, then high knees backward.

How To Do A Bear Crawl

1. Start in a tabletop position on all fours with shoulders stacked over wrists and hips over knees. Tuck your toes under and lift your knees an inch or 2 off the mat, keeping your back flat and core engaged. This is your bear crawl position.
2. From here, crawl forward 4 paces, moving your opposite hand and foot at the same time (right hand with left foot, then left hand with right foot). Keep your hips low and your movements controlled.
3. After 4 paces, reverse the motion and crawl backward 4 paces to return to your starting position.
4. Continue this forward-and-back pattern, maintaining a tight core and steady breathing throughout.

Modification: Perform bird dog or dead bug.

How To Do A Lateral Heisman Touch Down and Sprint

1. Start at the far left end of your taped agility ladder, knees slightly bent and core engaged.
2. Begin performing lateral Heisman runs to your right. Drive your right knee up and across your body while tapping your right foot into the middle box. Then switch quickly, driving your left knee up and tapping your left foot into the middle box as you continue moving laterally to the right. Stay light on your feet and maintain a quick, athletic rhythm.
3. When you reach the right side of the ladder, lower your body slightly and tap the mat with your left hand. Your left foot should lift off the ground and extend slightly behind you, balancing on your right foot as you tap.
4. Then, reverse direction and perform the same lateral Heisman run back to the left side of the ladder, finishing with a tap down on your right hand.
5. Continue alternating sides, keeping your movements sharp, controlled and powered from your core.

Modification: Omit the tap down, performing lateral Heisman runs.

How To Do A Plank Star Tap

1. Start in a forearm plank position, elbows under shoulders, forearms flat on the mat and body forming a straight line from head to heels. Engage your core, glutes and legs to keep your hips steady.
2. From here, reach your right hand forward and to the right, as far as you can without rocking your hips or shifting your weight. Return it to center, finding your stable forearm plank.
3. Next, reach your left hand forward and to the left as far as you can, then pull it back to center.
4. Now, tap your right foot out to the side as far as you can while keeping your hips level, then bring it back to center.
5. Finally, tap your left foot out to the side and return to your starting plank position.
6. That full sequence – right hand, left hand, right foot, left foot – equals 1 rep. Continue repeating, maintaining control and core tension throughout.

Modification: Perform a modified plank from your knees.

How To Do A Double Leg Hop In/Out

1. Stand at the back of your taped agility ladder, positioned just to the right side of it. Engage your core, keep your chest lifted and bend your knees slightly to prepare for movement.
2. Jump both feet into the first box, landing softly on the balls of your feet. Then immediately jump both feet out to the right side of the ladder.
3. Next, jump both feet into the middle box, then back out again. Continue this pattern – in, out, in, out – as you move forward up the ladder, finishing by hopping both feet into the far (last) box and then out of the ladder.
4. Once you reach the top, run backward to your starting position, staying light on your feet and maintaining balance.
5. Repeat this in/out hopping pattern, focusing on quick, controlled footwork and steady breathing.

Modification: Slow this down, running one foot in and out at a time.

How To Do A Hollow Rock Bicycle Crunch

1. Lie flat on your back and engage your core, pressing your lower back firmly into the mat. Extend your arms overhead and legs long, then lift your shoulders, head and legs a few inches off the ground to find your hollow rock hold position. Your body should form a gentle curve, with core tension keeping you stable.
2. Hold for a moment, maintaining a tight, controlled core.
3. Then, place your hands behind your head as you bring your right elbow to your left knee, bending the left leg as you perform a bicycle crunch while keeping the opposite leg extended. Focus on rotating through your torso, not just your elbow.
4. Return to your hollow rock hold position, keeping your core engaged and spine pressed down.

Modification: Reduce the range of motion by bending the knees and placing the feet flat on the floor. Perform a single-sided bicycle crunch by lifting the bent left leg off the mat, bringing it to meet the right elbow.