Today was my LAST DAY of 22-Minute Hard Corps! “Woohoo!!!” doesn’t even come close to expressing how happy I am to be done with this one!
I will do a post soon with my thoughts on the program as a whole, but I just realized that I never reviewed Cardio 3 or Core 2! So, here’s what you need to know…
Cardio 3 is the same format as the other cardio workouts with different moves. There are seven moves that comprise a circuit. The circuit is completed three times. There’s a very short cooldown at the end. The seven moves of Cardio 3 include the following:
- Spider Crawls – These are similar to bear crawls from Cardio 1, but the goal is touch your knee to your elbow and you’re walking forward and backward on your hands and feet.
- Skip Flies – These are similar to jumping jacks, but your feet are moving vertically, rather than horizontally like a jump jack. Your arms start with your hands in at your chest, then punching out to the sides.
- Cross Climbers – These are similar to mountain climbers from Cardio 2. However, rather than running in place in plank, you are twisting in your core, striving for your right knee to touch your left elbow, and for the your left knee to touch your right elbow, as you run.
- Fast Feet, Up/Down – This is a reaction drill. You start by standing with your feet apart, running with your feet like they’re on hot coals. When Tony yells, “Drop!” you hit the floor and hold a low plank on your elbows until Tony tells you to get back up again. This move can be quite hard on your elbows, so be careful when you hit the floor! Here’s a short video:
- Sphinx Kickers – Also in low plank on your elbows, run in place you’re kicking your butt. Another move than can get a little rough on the elbows.
- Knee Drop Lunges – Starting from a standing position, drop down to your knees one at a time, then come back to standing. These are also known as “Surrenders” from 21-Day Fix. Try not to slam your knees down and be sure to use a mat or some other cushioning so you don’t hurt your knees. Here’s a short video:
- Spin Burpees – My favorite! Do a burpee, but when you jump to do a 180-degree spin, then repeat. Here’s what these look like:
A note on Core 2 – All cardio days also include a short (~10 minute), optional core workout. Core 2 includes exactly all of the same moves as Cardio 1. There are two main differences: (1) Tony is not demonstrating the moves for you, so there is less rest time. (2) The most appreciable difference – rather than doing 11 reps of each move, you’re doing a whopping 22 reps. Honestly, when I did Core 1 the first time, I was a little confused why we were doing 11 reps of each move when 22 seems to be a prominent theme of the program. Well, here’s the answer… it’s Core 2. The 22 reps DEFINITELY increases the intensity for these moves.