Strength Training- Combined Cardio and Core Training
Get in your easier zone 2 cardio while also getting in some solid and often neglected core work? Give this workout a try or create your own using the template to keep things fresh each week!
We like to combine cardiovascular training with core work sometimes because it can be a very efficient use of your time; and the two seemingly seperate activities actually pair really well together (as long as you’re not over doing it in your regular training). Again, most of you likely reading this are not overdoing it and probably do not train your core for all of its functions. While the core musculature does a pretty phenomenal job of knowing what to do when it’s needed to sit up, bend over or twist and reach, etc; but it doesn’t hurt to get some training of those patterns on too!
We think of the core as all the tissue that surrounds and attaches to your spine and ribs with a somewhat arbitrary terminus at the diaphragm up top and pelvic floor at the bottom. Arguments can be made for slightly different definitions since everything is technically connected, but we will focus this core workout and format on mostly those tissues as far as what you will focus on when performing the workout. We will also be focused on getting AS MUCH MOVEMENT AS POSSIBLE in the ribs and spine for the movements that have those exaggerated and then resisting movement in an isometric fashion (hold still against) to lower the complexity of the workout and also let the heart rate come down if you feel you’ve lost your zone 2 “conversational pace” for this workout.
Here is the workout and the format:
Find a cardio machine or perhaps your outdoors to do something that allows you to keep your effort to what would be considered zone 2 (or a conversational pace). We chose a bike because it is very simple and makes it fairly easy to stay within a conversational pace whereas you might find a jog too challenging to do this with
Then…every 5 minutes (or 10 if you go longer or want fewer sets), perform the following work in control:
Minutes 5, 15, 25…
Front Rack + Farmers Kettlebell Carry x 20M/ side (shoulder and core isometric- tougher effort)
Bench Leg Liftovers x 20 (lower body moves for hip, spine and rib motion- rotation)
Side Plank Hip Taps x 10/side (sideways bend, coronal plane tougher effort)
Minutes 10, 20, 30…
Single Arm Plank x :20/side (shoulder and core isometric- easier effort, pick a better one for you if this isn’t or go from knees)
Russian Twist x 20 (upper body moves for hip, spine and rib motion- rotation)
Side Bends x 10/side (sideways bend, coronal plane easier effort using upper body)
Keep in mind we don’t have the longer time frames listed, but you could go either shorter or longer durations. If you go in either direction you can stop the cardio piece on shorter or longer intervals to get more or less sets in. This workout is missing something that you may be wondering why. No focus on spine flexion (crunches) or extension (back extensions). This is on purpose because those tend to be more common patterns and exercises you find in most strength training programs. While isometric work is definitely happening in all of your sessions (think pretty much any movement where you need to control and keep your spine stiff), a lot of times these others aren’t. We use the isometric work here to slow things down a bit as mentioned.
Give this one a try and remember to do your best to stay in control and to a conversational pace (ability to say a full sentence or at least most of a long one)
check out the video or follow the above description.
Interested in similar quick workouts that take 40 minutes to 1hr max? Check out the RB build daily programming- https://www.resilient-body.com/rb-build
Want an efficient lower body workout with core? : Try this one
As always, if you have any questions or are interested in working with us, shoot us a message.