You are here

Watch Autumn Calabrese Demo This 10-Minute Cardio Core Workout

Bored of bodyweight workouts, but don't want to schlep to the gym? We tapped Autumn Calabrese, creator of the 21 Day Fix and 80 Day Obsession, for a quick but brutal workout with minimalist equipment—and she delivered. This cardo-core circuit combines jump rope drills with plank work for a heart-revving, abs-focused sequence. (Here's a body-toning dumbbell workout from Calabrese if you want to up the ante with weights.)

It's a living room-friendly workout requiring just two sliders and a jump rope. You can even improvise by using paper plates or towels as sliders or by using an imaginary jump rope. Make no mistake: Even though it's bodyweight-only, you can be sure it'll burn to the last rep. Prepare yourself for very little rest time and for your abs to be screaming by the final slider move. The good news: It's only 10 minutes long. Hang in there and give it 100 percent. (Next up? Calabrese's plyometric power plan.)

How it works: Do two rounds of the first two moves with no rest in between, then two rounds of the following three moves with no rest, then one round of the final four moves.
You will need: A jump rope (optional) and two sliders.

1. Single-Leg Jump Rope

A. Stand with jump rope resting behind feet. Lift right foot off the ground to start.
B. Jump on the left foot, swinging rope above head and sweeping it under feet mid-jump. Jump once more on the left foot.
C. Switch, jumping twice on the right foot.

Continue alternating sides for 30 seconds.

2. Single-Leg Power Jump

A. Stand in a lunge position with the right leg forward, left leg back, and right knee slightly bent. Arms are in a running position with the left arm forward and right arm back.
B. Drive left knee to chest and pump right arm forward while straightening right knee and jumping off the ground. 
C. Land softly on the right foot and immediately step left foot back, bending right knee to return to starting position.

Continue jumping for 15 seconds. Switch sides; Repeat. Do 2 more rounds of moves 1 and 2 with no rest in between.

3. Pike

A. Start in a high plank position with a slider under each foot.
B. Engage core to lift hips toward the ceiling, sliding toes in toward hands.
C. Slide toes back and lower hips to return to starting position.

Continue sliding in and out for 30 seconds.

4. Criss-Cross Jump Rope

A. Stand with feet slightly wider than shoulder-width apart, jump rope resting behind feet.
B. Jump to cross left foot in front of right foot while swinging rope up and sweeping it under feet mid-jump.
C. Jump feet back out, swinging rope one full rotation.
D. Jump to cross right foot in front of left foot, swinging rope one full rotation.
E. Jump feet back out, swinging rope in one full rotation to return to starting position.

Continue for 30 seconds.

5. Standing Mountain Climbers

A. Stand on the right leg with right arm extended toward the ceiling, left elbow tucked in at side. Drive left knee to chest to start.
B. Jump on to the left leg while bending right arm, straightening left arm, and driving right knee to chest.
C. Jump on to the right leg while bending left arm, straightening right arm, and driving left knee to chest.

Continue switching back and forth for 30 seconds. Do 2 rounds of moves 3, 4, and 5 with no rest in between.

6. Knee Tuck to Chair

A. Start in a high plank position with a slider under each foot. 
B. Engage core to lift hips toward ceiling, sliding feet in toward hands and bringing knees to chest.
C. Shift weight into feet and raise hands over head to sit into chair pose.
D. Lower hands to the ground then slide feet backward to a high plank to return to starting position.

Continue for 30 seconds.

7. Twisting Jump Rope

A. Stand with a jump rope resting behind feet, toes pointed to the left at a 45-degree angle, knees bent.
B. Jump to land with toes pointed toward the right at a 45-degree angle, swinging rope up and under feet mid-jump.
C. Jump to land with toes pointed toward the left at a 45-degree angle, swinging rope one full rotation to return to starting position.

Continue for 30 seconds.

8. Squat Jack

A. Stand with feet together.
B. Jump feet wider than shoulder-width apart and lower into a squat, reaching hands to the ground.  
C. Jump feet together to stand and return to starting position.

Continue for 30 seconds.

9. Circle Over Teaser

A. Start in a high plank position with left leg crossed in front of right at the ankles, a slider under each foot.
B. Drive knees to chest, sliding feet in toward hands, then return to starting position.
C. Drive left knee to chest to slide left foot forward, then straighten left knee to slide foot back into a high plank with feet wide.
D. Drive right knee to chest to slide right foot forward, then straighten right knee, crossing right foot in front of left.
E. Repeat move on the opposite side, sliding both knees in, then each individually to return to starting position.

Continue alternating sides for 30 seconds.

Comments

Add a comment