Monday Workout: Cardio and Core

Lauren McDonagh-Pereira Photography

June 5, 2024

Looking to kickstart your week with an energizing and effective workout? This Monday Cardio and Core routine is perfect for burning calories, strengthening your core, and setting a positive tone for the rest of the week. Whether you’re a beginner or an experienced fitness enthusiast, these exercises are easy to follow and can be adjusted to suit your fitness level.

Cardio: 30 Minutes of Brisk Walking, Jogging, or Cycling

Step-by-Step Instructions:

Warm Up:
- Start with a 5-minute warm-up to get your body ready for exercise. This can include light jogging, dynamic stretching, or brisk walking.
Choose Your Cardio Activity:
- Brisk Walking: Aim for a pace that elevates your heart rate but still allows you to hold a conversation. Walk for a total of 30 minutes.
- Jogging: Maintain a steady jogging pace for 30 minutes. If you’re new to jogging, try alternating between 2 minutes of jogging and 1 minute of walking.
- Cycling: Use a stationary bike or cycle outdoors for 30 minutes. Adjust the resistance or choose a route with moderate hills to keep your heart rate up.
Cool Down:
- Finish your cardio session with a 5-minute cool-down. Slow down your pace and perform gentle stretches to help your muscles recover.

Core Workout

Step-by-Step Instructions:

Plank: 3 sets of 30 seconds
- Setup: Begin in a push-up position with your forearms on the ground. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your heels.
- Execution: Hold this position for 30 seconds, engaging your core and keeping your back flat. Avoid letting your hips sag or rise.
- Rest: Take a 30-second rest between sets.

Russian Twists: 3 sets of 15 reps per side
- Setup: Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your back straight. Hold your hands together in front of your chest or a weight if you want an added challenge.
- Execution: Rotate your torso to the right, then to the left, touching the floor or your weight beside your hip each time. Perform 15 reps on each side (a total of 30 twists).
- Rest: Rest for 30 seconds between sets.
Bicycle Crunches: 3 sets of 15 reps per side
- Setup: Lie on your back with your hands behind your head and your legs raised, knees bent at a 90-degree angle.
- Execution: Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Switch sides, bringing your left elbow towards your right knee. Perform 15 reps per side.
- Rest: Take a 30-second rest between sets.
Leg Raises: 3 sets of 15 reps
- Setup: Lie flat on your back with your legs straight and your arms by your sides or under your hips for support.
- Execution: Keeping your legs straight, lift them towards the ceiling until your hips are at a 90-degree angle. Slowly lower your legs back down without touching the floor. Perform 15 reps.
- Rest: Rest for 30 seconds between sets.

Benefits of This Workout

Combining cardio with core exercises provides a comprehensive workout that boosts cardiovascular health, burns calories, and strengthens the core muscles. A strong core improves posture, enhances stability, and reduces the risk of injuries.

Tips for Success

Hydrate: Drink plenty of water before, during, and after your workout.
Listen to Your Body: Modify the exercises as needed to match your fitness level and avoid any discomfort.

Consistency: Aim to perform this workout every Monday to build a routine and see progress over time.
Cool Down: Always finish with a cool-down and stretching to help your muscles recover and prevent soreness.

By incorporating this Cardio and Core workout into your weekly routine, you’ll be on your way to achieving better fitness, stronger muscles, and a healthier lifestyle. Enjoy the benefits of regular exercise and feel great throughout the week!