Ashley Conrad's Clutch Life: Day 12

Core strength is essential to everything you do—both inside and outside of the gym. Today, you'll work on solidifying your center.

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Today's all about your center—that means no-mercy, little-rest rounds of Russian twists, planks, and crunches. It's the second time you're hitting this workout this week. Strive for even more reps in each 30-second block.

Don't worry about your ability or level of fitness experience. Set your goal, make a plan, and lock it in. You're a member of the Clutch Life army now!

Equipment needed today


Jump Rope

Ashley Conrad's Clutch Life Trainer Day 12 Cardio and Core Workout
Watch the video - 57:52



Cardio Workout
Dynamic warm-up
1

Jog in place

30 seconds
Jog in place Jog in place
2

Jumping jacks

30 seconds
Jumping Jacks Jumping Jacks
3

Butt kick

30 seconds
Butt Kicks Butt Kicks
4
Fast kick with arm circles Fast kick with arm circles
5

High knee

30 seconds
High knee High knee
Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch
2

Quad stretch

30 seconds
Quad stretch Quad stretch
3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch
4
Dynamic Chest Stretch Dynamic Chest Stretch
5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch
6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch
7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch
8

Knee across body

30 seconds
Knee across body Knee across body
9
Seated Glute Stretch Seated Glute Stretch

Circuit 1: 2 rounds
1

Slow Jog

30 seconds
Slow Jog Slow Jog

High-knee jog

30 seconds
High Knee Jog High Knee Jog

Punch

30 seconds
Punches Punches

Slide jump shot

30 seconds
Slide Jump Shot Slide Jump Shot

Air squat

30 seconds
Air squat Air squat

Defensive slide

30 seconds
Defensive Slide Defensive Slide
Vertical Mountain Climber Vertical Mountain Climber

Fast kick

30 seconds
Fast kick Fast kick

1/2 tuck jump

30 seconds
1/2 tuck jump 1/2 tuck jump

Square hop

30 seconds
Square Hop Square Hop
Note: Each exercise should be done with an intensity of 10/10. Rest 15-60 seconds between rounds.

Circuit 2: 2 rounds
1

Lateral speed step

30 seconds
Lateral Speed Step Lateral Speed Step

Football up-down

30 seconds
Football Up-Down Football Up-Down

Feet jack

30 seconds
Feet Jack Feet Jack

Plyo jumping jack

30 seconds
Plyo jumping jack Plyo jumping jack

Jump lunge

30 seconds
Jump lunge Jump lunge

Fast kick

30 seconds
fast kick fast kick
Jump Lunge To Feet Jack Jump Lunge To Feet Jack

Broad jump

30 seconds
Broad jump Broad jump

Speed skater

30 seconds
Speed skater Speed skater

Jump rope

30 seconds
Jump rope Jump rope
Note: Each exercise should be done with an intensity of 10/10. Rest 15-60 seconds between rounds.



Core workout
Circuit 1: 2 rounds
1

Russian twist

20 seconds
Russian Twist Russian Twist

Plank

20 seconds
Plank Plank

Hip raise

20 seconds
Hip raise Hip raise
Alternating heel touch Alternating heel touch

V-sit

20 seconds
V-sit V-sit

Heel touch

20 seconds
Heel touch Heel touch

Plank step-up

20 seconds
Plank step-up Plank step-up

Plank walk-out

20 seconds
Plank Plank

Cross crunch

20 seconds
Cross crunch Cross crunch

Bicycle crunch

20 seconds
Bicycle crunch Bicycle crunch
Note: Each exercise should be done with an intensity of 10/10.

Circuit 2: 2 rounds
1

Hip thrust

20 seconds
Hip thrust Hip thrust

Quadruped bird dog

20 seconds
Quadruped bird dog Quadruped bird dog
Note: Each exercise should be done with an intensity of 10/10.



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