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Lunge side to side, landing with your feet together in the center.

Focus on using your lower abs, to work the core. Same move, but now we are moving as fast as we can. The knee should be above the waist every time.Įxercise #10 – Alternating Speed Knee Fast As you do that twist so that your hands meet your knee. Alternate bringing your knee up as high as you can. Now we hop side to side, really focus on using only your core and lower body.Įxercise #9 – Alternating Speed Knee Slow Your feet should be about shoulder width apart, and your knees slightly bent. Hop forward and back, while pushing forward and back with your hands.

Still doing the uppercut, but now we are jacking the feet in and out. Now alternate uppercuts, left and right across the body.

Put your feet together and bend your knees. Now we are switch kicking higher off the ground. Keep your heels off the floor and alternate kicking the feet up off the floor a couple inches.Įach time we do the switch kick add a hop, so that you have to balance on each leg a little more. So the foot is going, up, center, back, center. Step one foot up and the other back, and then both together and switch. Hardest exercises for me were the Air Plank Jumps, Rotating “T” Twist, Shuffle + Burpee and the Plank Diagonal Lift. However, you will use a lot of your body as there is a ton of plank work, especially towards the end of the workout. This is a cardio workout, with a little bit of a core focus. Though Shaun T does get you to use your core more in this workout, than a standard Cardio workout, it is far from being a core workout. You should be ready for this workout after 5 weeks of Alpha. The pace of this workout is slightly faster than during the Alpha round, but it is just slightly faster. So you should be able to focus on really pushing it, instead of just understanding the exercise. The majority of the moves in Beta Core Cardio are straight out of Alpha round. We are no longer doing knee raises or something simple, but rather Split Lunge Agility in this workout. During the Beta phase we jump into the workouts a little faster.