Fierce45 Denver
high intensity | low impact | intentional movement

CARDIO BURST

core CARDIO moves

All moves in this series can be done on one side to isolate the working oblique or alternating to work both sides. Cardio Burst should be reserved for CORE + ARMS + CARDIO format or at the beginning or end of oblique or center core block.

mountain climbers

Body Position – High plank position, hands on front platform, toes to line 1.

Movement – Start in high plank, lift leg up using abdominals and pull knee into chest.  Keep heels high and hips stable.  Repeat on other side, alternating in a "running" motion.

Muscles – Entire core unit

Range of Motion –pull knee into chest, back to high plank position the repeat for other side.

Variations

  • Range or angle: Feet can move to line 2
  • Increase tempo for more cardiovascular output
  • Carriage/ Back carriage
  • Forearm M C: press outer wrist bone down with forearms in a number eleven

Modifications –

  • Limit range of motion to knee pulling in only a few inches or hold high plank.
  • Fist of Forearms (wrist injury)

General Notes – As knees bend in watch for hips lifting. Stabilize in hips cueing core engagement, long spine. Forearms or fist are better for wrist issues.

up downs

Body Position – High plank position, hands on front platform, toes to line 1.

Movement – Starting in high plank, with hands in line with shoulders alternate to a forearm plank then back to a high plank position.

Muscles – Lats, Deltoids, Triceps - the WHOLE CENTER CORE and some upper body

Range of Motion –Hands and forearms alternate for full range.

Variations

  • Increase tempo for more cardiovascular output
  • Carriage/ Back platform / Back carriage

Modifications –

  • Slower tempo
  • Hold forearm or high plank
  • Modified plank

General Notes – As arms alternate watch for dipping in lower back. Stabilize in hips cueing core engagement, long spine. Forearms or fist are better for wrist issues.

Army crawls

Body Position –Forearm plank position, forearms to line 1, toes to front platform.

Movement – Starting in a forearm plank, forearms move up and down the carriage towards line 4 then back to line 1.

Muscles – Lats, Deltoids, Triceps - the WHOLE CENTER CORE and some upper body

Range of Motion –forearms walk the length of the carriage in a forearm plank

Variations

  • Increase tempo for more cardiovascular output
  • Back carriage

Modifications –

  • Slower tempo
  • Hold forearm plank
  • Modified plank

General Notes – As forearms  walk down carriage watch for dipping in lower back. Stabilize in hips cueing core engagement, long spine. Press outer wrist bone down with forearms in a number eleven. Keep hips stable, legs straight and upper back lifted

plank toe taps

Body Position – High plank position, hands on front platform, toes to line 1.

Movement – Start in high plank, lift leg using  transverse abdominals and sweep it out and down toward the floor. Leg moves back to carriage, other side. Keep stability in hips and legs straight.

Muscles – Lats, Deltoids, Triceps - the WHOLE CENTER CORE and some upper body

Range of Motion –Lift leg up, out and down to the floor then back to the carriage. Repeat on the other side.

Variations

  • Increase tempo for more cardiovascular output
  • Forearm toe taps
  • Back carriage- tall students feet to line 3
  • Can be done on just one side to isolate primary oblique.

Modifications –

  • Slower tempo
  • Limit range of motion not allowing toe to touch the floor.
  • Modified forearm plank, knees to red line 1, leg extends straight to toe tap
  • Modified plank hip dips

General Notes – Legs straight, keep heels HIGH, Hips stay stable by wrapping abdominals in.

spider pushups

Body Position – Elevated push up position, hands on the back handlebars, toes to the edge of the carriage or on the floor to modify.

Movement – Start in a elevated high plank, as arms bend into a pushup bend knee into elbow. Extend arms and leg back out into plank position. Alternate to the other side.

Muscles – Lats, Deltoids, Triceps - the WHOLE CENTER CORE and some upper body

Range of Motion –Arms bend into a pushup position as knee pulls into elbow.

Variations

  • Increase tempo for more cardiovascular output
  • Handlebars rotated out for wide arm
  • Hold low in arms and pulse into one or both sides
  • Can be done on just one side to isolate primary oblique.

Modifications –

  • Slower tempo
  • Limit range of motion not allowing arms to bend as far or knee to pull all the way.

General Notes – Legs straight, keep heels HIGH, Hips stay stable by wrapping abdominals in

hinged mountain climbers

Body Position –One hand in the middle of the front platform, other hand elevated to the front handle bar. Toes to line 1

Movement – Start in high side plank, bend knees into chest alternate between legs. Primary oblique is lifted towards the ceiling. Isolates primary oblique, must be done on both sides.

Muscles – Lats, Deltoids, Triceps - the WHOLE CENTER CORE and some upper body

Range of Motion –Knees bend into mid-line keeping upper body stable.

Variations

  • Increase tempo for more cardiovascular output
  • Keep top leg lifted and add pulses

Modifications –

  • Slower tempo
  • Hold angled side plank
  • Hands in a fist or forearm (wrist injury)

General Notes – Legs straight, keep heels HIGH, Hips stay stable by wrapping abdominals in

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Alternating tabletop toe taps

Body Position , Tabletop position, hands on front platform, toes to line 1,  knees bent inline with hips. 

Movement – Start in high plank, bend knees into lip line and hold tabletop position. Rotate knees towards side wall as you lengthen opposite leg out and tap toe. Rotate back to tabletop position and repeat other side.

Muscles –Entire core unit

Range of Motion –Hips and knees rotate open, inner leg lengthen as arm reaches to tap toe.

Variations

  • Increase tempo for more cardiovascular output
  • Can be done on just one side to isolate primary oblique.

Modifications –

  • Slower tempo
  • Limit range of motion 
  • Hand reached shin instead of toe
  • 2 Y springs for more support

General Notes – Hips stay stable by wrapping abdominals in.

ALTERNATING PLATFORM JUMP SQUATS