02/01/2023 - the_mud_room - Core and Cardio!

AO: The M.U.D room

When: 02/01/2023

QIC: Titanium


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Flip Flops, Zookeeper, Boxer, Titanium


Well, it wasn’t raining, so we headed out to the wet green for a different kind of workout. Found a site with different kinds of core and cardio exercises – figured we’d try it out! Other than technical difficulties trying to keep the music, Tabata, and pictures/videos of the exercises going all at the same time, they turned out to be pretty effective exercises. Try them at home!

After a warm up and run around the green, we completed a set of the core exercises, ran to the steps and back, then completed the cardio. Not enough time to complete another set…especially when you do one side for the 30 seconds and then the other for the next 30. (The 10 seconds “rest” went quickly since I was trying to watch it, call it out, and do it!!)

Core – https://www.nourishmovelove.com/strong-20-standing-core-weights/#strong20-day-4

  1. Goblet Hold March
  2. Front Lunge, Dumbbell Press Out, Knee Drive and Overhead Press (Right)
  3. Front Lunge, Dumbbell Press Out, Knee Drive and Overhead Press (Left)
  4. Single Leg Deadlift and Dumbbell Pass (Right)
  5. Single Leg Deadlift and Dumbbell Pass (Left)
  6. Diagonal Lift (Right)
  7. Diagonal Lift (Left)
  8. Alternating Lateral Lunge and Halo
  9. Rotational Lunge and Press (Right)
  10. Rotational Lunge and Press (Left)
  11. Snatch and Overhead March (Right)
  12. Snatch and Overhead March (Left)

Cardio – https://www.nourishmovelove.com/15-minute-cardio-workout-at-home/

  1. 3 Way Lunge + Knee Drive
  2. Curtsy Lunge to Lateral Lunge
  3. Squat Alternating Toe/Heel Taps
  4. Staggered Squat + Knee Drive
  5. Staggered Squat + Wood Chop
  6. Loaded Squat + Lateral Push Back to 45 Degrees
  7. Step In Burpee + 2 Lunges
  8. Forearm Plank + Alternating Star Taps
  9. Reverse Table Kicks

COT: There was a backstory, but the first quote was for me and second was for everyone!

“Much of  the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.” – David Allen

“Every day is a good day. There is something to learn, care and celebrate.”


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