High intensity cardio combines with muscle-sculpting ab exercises in this at-home CARDIO and CORE workout - no equipment needed!

Zero30 DAY 9: 30-Minute Cardio and Core Workout At Home (No Equipment)💪 🔥

⭐️ Zero30 is a FREE 2-Week, No Equipment, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here:
[ Ссылка ]

👉🏼 OR find all of the Zero30 Workouts in this Youtube playlist:
[ Ссылка ]

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: [ Ссылка ]
💜 Become a member of Team NML (for exclusive workouts, community + accountability): [ Ссылка ]

✨THE WORKOUT: 30-Minute Cardio and Core Workout At Home, No Equipment (Zero30 Day 9)✨

► EQUIPMENT: None!
👉🏼 My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 4 Circuits (each circuit contains 2 cardio exercises and 2 core exercises)
✔️ Timed Intervals (complete 30 seconds per cardio move for a total of 1 minute of work, rest 30 seconds, then complete 30 seconds per core move for a total of 1 minute of work)
✔️ Repeat Each Circuit x 2 Sets
✔️ Includes Mobility Warm-Up and Cool Down Stretching

►Workout Outline:
1️⃣CIRCUIT ONE
CARDIO
1) 8 Mountain Climbers + 1 Burpee
2) Criss Cross Jacks
CORE
1) Seated Reverse Crunch
2) Big X Crunch

2️⃣CIRCUIT TWO
CARIO
1) 2 Plank Jacks + 2 Standing Jacks
2) Ski Jumps
CORE
1) Plank + Crossbody to Center Knee Drive
2) Lying Glute Stamps

3️⃣CIRCUIT THREE
CARDIO
1) Squat Inner Heel Tap
2) 3 Fast Feet + Ground Tap
CORE
1) Advanced Clamshell

4️⃣CIRCUIT 4
CARDIO
1) 2 Drop Squat Jabs + 2 Hops at Top
2) Lateral Heisman Runner
CORE
1) Single Sided Crunch

❤️ Find the breakdown of each of these exercises in this post:
[ Ссылка ]

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: [ Ссылка ]
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👖 WEARING (affiliate links):
► lululemon Wunder Train High-Rise Leggings - [ Ссылка ]
► lululemon Wunder Train Longline Bra - [ Ссылка ]
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► TIME STAMPS:
00:00 Workout Introduction
00:50 Warm Up
04:05 Circuit 1
11:20 Circuit 2
17:54 Circuit 3
24:30 Circuit 4
31:15 Cool Down
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►🤰Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed, add an incline to planks and avoid twisting motions. Alternatively, sub this Prenatal Cardio and Mobility workout: [ Ссылка ]
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👉🏼 Find all of the Zero30 Workouts in this Youtube playlist:
[ Ссылка ]

📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here:
[ Ссылка ]

⭐️ FREE WORKOUT PROGRAM: Zero30⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:
▪️Day 1: Full Body Strength -- [ Ссылка ]
▪️DAY 2: HIIT Bodyweight Arm Workout -- [ Ссылка ]
▪️DAY 3: Bodyweight Leg Workout -- [ Ссылка ]
▪️DAY 4: Intense Yoga Workout -- [ Ссылка ]
▪️DAY 5: Bodyweight HIIT Workout -- [ Ссылка ]

WEEK 2:
▪️DAY 6: HIIT Leg Workout, No Equipment -- [ Ссылка ]
▪️DAY 7: No Equipment Arm Workout: Arms + Abs -- [ Ссылка ]
▪️DAY 8: Yoga -- [ Ссылка ]
▪️DAY 9: 📍You are here!
▪️DAY 10: No Equipment Workout: Intense HIIT -- [ Ссылка ]
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🚨SUBSCRIBE TO MY CHANNEL -- [ Ссылка ]

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
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► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: [ Ссылка ]

►FOLLOW On Instagram:
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www.nourishmovelove.com
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#cardioworkout #coreworkout #bodyweightworkout

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