Express (20 min or less)

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!"

If you don't already have one of these mini bands I recommend getting one because they are great for glute work! The mini loop band I'm using is from www.performbetter.com. You can also easily find these at Walmart or on Amazon. A medium tension resistance works best. Don't go too heavy!

This 16 minute workout consists of my 4 FAVORITE glute exercises using the mini band! Your butt will be burning during this one but fight for as many reps as possible!

The shoulder has an immense range of motion — the most of any joint in the body. But this comes with a catch: because of its range, it’s also the most unstable. As a result, nearly 70% of people will experience some sort of shoulder disorder in our lifetime. Often, the injury includes one of the rotator cuff muscles. Muscle imbalances from things like: desk work, driving, using a mouse/keyboard, stress (which often makes people tighten up their traps and hunch their shoulders), sitting/standing in “hunchback” posture and lack of attention to the muscles you can’t see in the mirror combine to form a perfect storm for shoulder pain and injuries.

A strong, stable and flexible rotator cuff can preserve shoulder health and increase upper body strength. This 20 minute upper body routine focuses on strengthening the shoulder and rotator cuff using light weights.

Yay! This 16 minute workout is made up entirely of different variations of my favorite glute exercise: THE GLUTE BRIDGE! This routine targets the glutes and WILL help reshape your backside! Remember to focus on the glutes the whole time. Connect your mind to muscle for the best results!

This express booty workout is only 15 minutes long so it's a great one to add on at the end of another workout. If you're short on time or if you just want to add in some extra, focused butt work to your regular routine, this is a perfect choice!

This 20 minute HIIT (High Intensity Interval Training) workout consists of 3 circuits that alternate between 2 different cardio exercises. Remember, the goal with HIIT is to push yourself out of your comfort zone during each interval while taking only quick rest times between. Do your best and work as hard as you can with each interval. You will be able to push yourself more with shorter rest times the more fit you become. Interval training burns WAY MORE calories than steady state cardio so just hang in there and work at your own pace if you need to. HIIT causes your body to burn fat for the rest of the day even after you're done with the workout! 20 minutes is all you need of HIIT so give it all you got!

What better way to celebrate the holidays than with a killer ab workout! This 15 minute routine focuses on the core with some bonus butt work thrown in!

This 9 minute sequence is completely devoted to the inner thighs! Women complain to me about their inner thighs all the time but most women aren't doing anything to work that area. This routine is a great one to add on at the end of a leg or cardio workout for a little extra toning work. Remember to stretch the hip flexors when you are done.

It is so important to strengthen the back and the rear deltoids. So many people sit hunched over all day at desks or computers and those muscles get weak and imbalanced. This creates back pain and poor posture. I created this 18 minute workout for those who don't have a lot of time but still need to get a back workout in. This is the perfect routine to add on to another workout or to use when you are short on time.