Express (20 min or less)

ATTENTION OFFICE WORKERS! If you sit at a desk all day, start bringing a band with you and doing these exercises throughout the day. Shoulder health is one of the biggest issues we face due to the majority of the population spending their days hunched over at a desk with anteriorly rotated shoulders. The average gym goer is bench pressing and overhead pressing without doing any mobility work. This leads to injuries and pain. The exercises in this workout will improve shoulder function, improve posture and also strengthen the upper back musculature and scapular muscles (posterior delts, rhomboids, low traps).

This workout is only 15 minutes! HIIT lets you can accomplish a lot in a short amount of time. Research shows that you can achieve more progress in a mere 15 minutes of high intensity interval training than jogging on a treadmill for an hour!  The key is pushing hard during each exercise. You should be breathing heavy after each interval. Remember, the intervals are short but intense. When you safely push yourself out of your comfort zone you will see real results!

The stability ball is a great piece of equipment to use when training the core. This 14 minute workout has some new moves that will definitely challenge your abs!

The stability ball is a great piece of equipment to use when working the abs! This 10 minute workout incorporates 3 of my favorite moves.

This 18 minute circuit workout is done completely on your back! This is a great option for those who work on their feet all day or if you're not feeling enough motivation to do a "tough, jumping" kind of a routine. I mean, it doesn't get much better than being able to lie down and workout!

This 20 minute cardio workout will have your heart pounding which means you will be working hard and burning calories!

This quick 15 minute routine is an ab workout with some tricep kickbacks thrown in! Kickbacks are great for the triceps but often times people go too heavy with their weight and end up not working the tricep effectively. I suggest using a 5 lb dumbbell (10 lbs for guys, 3-4 lbs for beginners) for the kneeling tricep kickbacks. Form is important so remember to squeeze the tricep in the straight arm position at the top of the movement.

It's been a while since I filmed the first Cardio Core and I've had some requests for a sequel! This 14 minute routine is just as fast paced as the first one and it combines HIIT with core.

This 17 minute cardio workout switches it up by using a resistance band on the ground. You can use a towel, jumprope or nothing instead if you need to.

This 14 minute ab workout is a circuit of 3 exercises repeated 3 times. The first move is done in a seated position. The second is a new plank jump variation. The third move works the obliques and inner thighs from a side plank position. The first exercise is very advanced so just do what you can and modify or rest when needed.

This is 20 minutes of non stop cardio that is the perfect routine to do if your legs are sore! I tried to keep the plyos out of this one (which is hard to do so I had to get creative). This way you can add it on to any workout on any day of the week! I even added in a little side glute work because y'all know I am obsessed with glutes! I always get my Mom to try out the workouts first and she actually said that this is her new FAVORITE! She said this one is "so much fun!"