Tag Archives: resistance bands

Class Highlight: Cardio Core Circuit

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Boost your cardiovascular endurance and strengthen your core while connecting with new and existing friends and having fun!

Jill Watts

by Jill Watts

Set in beautiful Bee Cave Central Park, each class starts with an exhilarating walk which allows time for social connection with the group.

The class continues with dynamic stretching and strengthening movements before moving into the cardio core circuit.

Cardio Core Circuit will greatly improve your core strength using multiple muscle groups while increasing your cardiovascular endurance.
DSC02992A variety of equipment is used including: BOSU, medicine balls, resistance bands and weights — making for fun and challenging circuits to keep you interested and engaged throughout the class.

I especially love planks and have over 30 variations of plank exercises to strengthen your core! I incorporate planks into every one of my cardio core circuit classes.
Having a strong core is important for:

  •  preventing injuries
  •  protecting your inner organs and central nervous system
  •  banishing back pain
  •  improving posture
  •  helping to perform all other exercises
  •  producing body changing results

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I would love for you to join me for this challenging and fun class! For moms with children, bring your jog stroller for the warm up, then enjoy the workout while your child plays by your side on the playground.

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3-Step Full-Body Resistance Band Workout

Resistance bands are an easy and convenient way to get a great full-body workout whether you’re in the gym, outdoors, at home or traveling.  iGnite founder Neissa shares her favorite resistance band exercises that work your body from head to toe.

Complete 3 rounds of these 3 exercises for a challenging full-body workout:

ResistanceBandWorkout-011. Chest Press with Stationary lunge
(10 each leg)

  • Equipment: use a heavier resistance band for this exercise and others that work the chest and back
  • Muscles Worked: Quads, glutes, hamstrings, chest, core
  • Difficulty Adjustment: Adjust your resistance level by widening or shortening your stance, stepping forward or backward.
  • Form: Keep your knee and ankle in alignment and arms at 90 degrees. Inhale down, exhale as you extend.

 

2. Squat + Standing Row
(set of 10-15 reps)

      • Equipment: Use a heavier resistance band for this exercise and others that work the chest and back
      • Muscles Worked: quads, glutes & hamstrings, lats & rhomboids (all back), biceps, core
      • Form: Pull with palms facing up, elbows in against your sides, and squeezing the shoulder blades together
      • Difficulty adjustment: Adjust the resistance level of your row by stepping forward or backwards

 

3. Squat with Shoulder Press and Optional Jump

  • Equipment: Use a lighter resistance band so that you can fully extend the arms overhead while standing on the bands
  • Muscles Worked: glutes, quads, hamstrings, shoulders, core and cardio
  • Form: Sit back in your squat like you are sitting in a chair with chest up and looking straight ahead
  • Difficulty adjustment: Increase the amount of cardio work by including a jump after alternating squats

 

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