30-Minute Cardio and Core Workout At Home (Zero30, Day 9)

How To Do Crossbody Mountain Climbers To Burpee

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Then perform 8 crossbody knee drives — pulling right knee towards left elbow and left knee towards right elbow. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
4. Then, step or jump your feet up to meet your hands to perform a burpee. Explode up, sending your arms overhead and jumping high.
5. Land softly and step or jump your feet back to find high plank position and repeat the sequence.

Modification: Option to make this low impact by slowly performing the crossbody mountain climbers, then stepping the feet in and standing tall for the burpee.

How To Do A Seated Reverse Crunch

1. Start in a seated position, sitting back on your sit bones with your hands behind you, resting your palms lightly on the ground for balance support. Slight bend in the elbows, fingertips facing your butt.
2. Pull your legs in towards your chest, knees bent at a 45-degree angle and lift the heels off the mat.
3. Send both legs long, extending them as far away from your body as possible. As you do so, lean back a bit keeping the core engaged.
4. Then, pull the legs back in towards your chest.

Modification: Option to rest your feet on the ground and alternate sending one leg long at a time.

How To Do Plank Jacks And Standing Jumping Jacks

1. Start in high plank or push-up position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
2. Hold high plank as you “jack” your feet out wide, then “jack” them back to center. Repeat for a second plank jack.
3. Then, step or jump your feet up to meet your hands to perform two standing jumping jacks. “Jack” your feet out wide, raising your arms overhead. Then “jack” them back to center dropping your arms to your sides. Repeat for a second standing jumping jack.
4. Then, drop to the ground, jumping your feet back to find high plank position and repeat.

Modification: Option to make this low impact by stepping your feet out rather than “jacking” them out.

How To Do A High Plank And Crossbody To Center Knee Drive

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
2. Hold this high plank position, maintaining a straight line through your torso, gaze slightly in front of you.
3. Perform a crossbody knee drive by pulling the right knee in to meet the left elbow.
4. Then pull the right knee across your body to meet your right elbow.
5. Send the right knee back to find high plank again.
6. Repeat on the opposite side, performing a crossbody knee drive by pulling the left knee in to meet the right elbow.
7. Then pull the left knee across your body to meet your left elbow before sending the left knee back to find high plank.

How To Do A Squat And Inner Heel Tap

1. Start in a standing position, feet hip-width apart or slightly wider, core engaged.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
3. Then drive through your heels with power, performing a small jump as you squeeze your glutes to stand tall. As you stand tall, kick your right foot up so your leg from knee to heel is nearly parallel with the floor. Tap the right heel with your left hand.
4. Drop the right foot back to the ground and repeat the squat to heel tap, this time tapping the left heel with the right hand.

Modification: Option to make this low impact by removing the hop and performing a standard air squat and heel tap.

How To Do Advanced Clamshell Or Modified Side Plank Clamshell

1. Lie on one side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch.
2. Rest on the forearm of the lower arm, shoulder stacked over elbow.
3. Exhale to engage the core and stabilize your spine and pelvic floor.
4. Keeping your feet touching, use your outer glutes and hips to lift your rest hip off the floor. Simultaneously as you lift your hips off the ground open your legs; raising your upper knee as high as you can without shifting your hips or pelvis (mimicking a clamshell opening).
5. Pause, and hold at the top of the movement for a moment. Then return to the starting position.

How To Do A Lateral Heisman Runner

1. Stand with your feet hip- to shoulder-width distance apart, knees slightly bent.
2. With control, spring off of your left foot to your right foot, landing softly on your right foot.
3. Shuffle to the right side of your mat by bringing the left foot to center as you bring the right foot up again. Then spring off the left foot again, raising your left knee above hip level as you drive your right arm forward.
4. Immediately reverse the lateral shuffle, springing to your left.
5. Continue alternating sides, never letting both feet touch the floor at the same time.

How To Do A Single Sided Crunch

1. Lie flat on the floor on your back, fully extending both legs long at a 45-degree angle. Keep the lower back pressed firmly into the mat.
2. Pull your extended left leg in towards your body as you perform a crossbody crunch bringing your left knee to meet your right elbow. Twist the torso slightly but keep the left shoulder on the mat.
3. Send the left leg long again and repeat.

Modification: Option to keep the right foot flat on the ground.