ULTIMATE CORE & CARDIO TRAINER

ULTIMATE CORE & CARDIO TRAINER

PROGRAM GOALS:

- Master core & cardio training basics
- Mobilize hips & ankles plus bulletproof spine
- Improve gait (walk/run mechanics)

PROGRAM DESCRIPTION:

THE ULTIMATE CORE-CARDIO TRAINER! Go from ground-zero to super-hero with these 10 legendary & progressive at-home core & cardio follow-along workouts using bodyweight exercises. This program also focuses on realigning your gait to improve walk/run performance. Each routine lasts 20 minutes and they’re ordered by level of difficulty (X1 being the easiest & X55 being the hardest). Do each routine at least 3-6 times (and up to 12 times) before moving on to the next one in the exact order listed. Do at least 1 session per week and up to 2 sessions per week with at least 48-72 hours between sessions.

CONTENT LINEUP:

X1
X7
X13
X19
X25
X31
X37
X43
X49
X55

RECOMMENDED EQUIPMENT:

Slant Boards
Adjustable Aerobics Step or Plyo Box

FAQ:

How can I combine this with other workouts?

Beginners should make this their workout of the day. Advanced trainees can precede/follow this workout with another 20-minute lower body or upper body workout on the same day. No matter what training schedule you go with, keep at least 48 hours between high-intensity workouts to stay ahead of the recovery curve. Please be sure to do mostly daily walking and recovery work for best results.

Do I need all of the equipment listed?

Yes. This is a bodyweight program that requires just a few pieces of equipment to maximize the overall training effect.

Why do I need to do these as ordered?

This program is engineered with precision to lay the proper fitness foundation for both short & long-term success. This means maximum results with minimum injury risk. But after you complete this plan, you can return to & repeat all of these timeless routines indefinitely in any order you like and still continue to reap benefits.

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ULTIMATE CORE & CARDIO TRAINER
  • 2023 X1
    25:16
    2023 X1

    2023 X1

    This is the instructional & follow-along video for 2023 X1. See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X7
    30:08
    2023 X7

    2023 X7

    This is the instructional & follow-along video for 2023 X7, a progression from X1 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X13
    30:02
    2023 X13

    2023 X13

    This is the instructional & follow-along video for 2023 X13, a progression from X7 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X19
    29:12
    2023 X19

    2023 X19

    This is the instructional & follow-along video for 2023 X19, a progression from X13 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X25
    32:04
    2023 X25

    2023 X25

    This is the instructional & follow-along video for 2023 X25, a progression from X19 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X31
    35:59
    2023 X31

    2023 X31

    This is the instructional & follow-along video for 2023 X31, a progression from X25 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X37
    27:45
    2023 X37

    2023 X37

    This is the instructional & follow-along video for 2023 X37, a progression from X31 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X43
    32:30
    2023 X43

    2023 X43

    This is the instructional & follow-along video for 2023 X43, a progression from X37 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X49
    42:58
    2023 X49

    2023 X49

    This is the instructional & follow-along video for 2023 X49, a progression from X43 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X55
    48:16
    2023 X55

    2023 X55

    This is the instructional & follow-along video for 2023 X55, a progression from X49 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 X1 PDF
    2023 X1 PDF
    1.67 MB

    2023 X1 PDF

    1.67 MB

  • 2023 X7 PDF
    2023 X7 PDF
    1.7 MB

    2023 X7 PDF

    1.7 MB

  • 2023 X13 PDF
    2023 X13 PDF
    1.72 MB

    2023 X13 PDF

    1.72 MB

  • 2023 X19 PDF
    2023 X19 PDF
    1.7 MB

    2023 X19 PDF

    1.7 MB

  • 2023 X25 PDF
    2023 X25 PDF
    1.69 MB

    2023 X25 PDF

    1.69 MB

  • 2023 X31 PDF
    2023 X31 PDF
    1.67 MB

    2023 X31 PDF

    1.67 MB

  • 2023 X37 PDF
    2023 X37 PDF
    1.71 MB

    2023 X37 PDF

    1.71 MB

  • 2023 X43 PDF
    2023 X43 PDF
    1.44 MB

    2023 X43 PDF

    1.44 MB

  • 2023 X49 PDF
    2023 X49 PDF
    1.4 MB

    2023 X49 PDF

    1.4 MB

  • 2023 X55 PDF
    2023 X55 PDF
    1.37 MB

    2023 X55 PDF

    1.37 MB

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