RESISTANCE WORKOUTS

UPDATE TEXT HERE: Workouts are designed to elevate your heart rate and maintain it throughout the workout, without equipment or the need to go outside or to a gym. If you are new to your healthy habit journey or just getting back to it and your body isn’t ready for 3 Rounds, that's okay. Start with 1 or 2 Rounds. As you are consistent with your workouts, you will build up the strength and endurance to do more exercises and more rounds. On the other end of that spectrum, if your healthy habit journey is leading you to do more rounds than in a certain workout, you can take the shorter round workouts and rewind them after you do the original rounds to get additional rounds in to help you meet your goals.

If you are someone who needs low impact workouts (no jumping), there are a couple of workouts designed without any jumping exercises, but all of the NE Cardio Workouts provide you with low-impact exercise options if you need them. Remember, your healthy habit journey will be as unique as you are. So, start where you are and build from there so you can let your healthy habits fly.

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  • • 4/1/26

    Resistance + Core 10

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Bicep Curl

    • Bent Over Row

    • Squat to Lateral Raise

    • Tricep Extension

    • Chest Fly

    CORE—

    • Russian Twist

    • Leg Lift with DB Hold

    • Glute Bridge

    • Bear Hold with Pull Through

    • Bird Dog Crunch

  •
    • 4/1/26

    Resistance + Core 9

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Split Squat—Left

    • Split Squat—Right

    • Hammer Curl

    • Shoulder Press

    • See Saw Row

    CORE—

    • Dead Bug

    • Crunch

    • Flutter Kicks

    • Plank

    • Superman

  •
    • 4/1/26

    Resistance + Core 8

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Lateral Lunge with Row—Right + Left

    • Sumo Squat

    • Staggered Bicep Curl

    • Bent Over Row

    CORE—

    • Leg Circle—Right + Left

    • Reverse Crunch

    • Laying Toe Taps

    • Glute Bridge

  •
    • 4/1/26

    Resistance + Core 7

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Squat

    • Bicep Curl

    • Calf Raise

    • Dumbberll Swing

    • Tricep Dip

    CORE—

    • Hundreds

    • Reverse Crunch

    • Dead Bug

    • Lower Body March

    • Bear Tap Outs

  •
    • 4/1/26

    Resistance + Core 6

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Bent Over Row

    • Hammer Curl with a Rainbow Lower

    • Reverse Fly

    • Sumo Squat

    • Tricep Extension

    CORE—

    • Sumo Squat Side Bends

    • Woodchop—Right + Left

    • Standing Bicycle

    • Halo + Deadlift

  •
    • 4/1/26

    Resistance + Core 5

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Reverse Lunge—Left

    • Reverse Lunge—Right

    • Shoulder Press

    • C Curl

    • Push-Ups

    CORE—

    • Oblique Crunch—Left

    • Oblique Crunch—Right

    • Crunch

    • Bird Dog Crunch—Left

    • Bird Dog Crunch—Right

  •
    • 4/1/26

    Resistance + Core 4

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Sumo Squat

    • Bicep to Hammer Curl

    • See Saw Row

    • Donkey Kick—Right

    • Donkey Kick—Left

    CORE—

    • Lateral Knee Repeater—Left + Right

    • Sumo Squat Side Bend

    • Balanced Knee Drive—Left +Right

  •
    • 4/1/26

    Resistance + Core 3

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Alternating Reverse Lunge

    • Lateral Lift

    • Deadlift

    • Calf Raise

    • Tricep Dip

    CORE—

    • Leg Circle—Right

    • Leg Circle—Left

    • Crunch

    • Sitting Punches

    • Spiderman

  •
    • 4/1/26

    Resistance + Core 2

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Squat

    • Curl to Press

    • Single Arm Row—Right

    • Single Arm Row—Left

    • Sumo Squat

    CORE—

    • Kneeling Woodchop—Left + Right

    • Russian Twist

    • Lateral Pull Over Crunch

    • High Crunch

  •
    • 4/1/26

    Resistance + Core 1

    5 Round Workout with End of Class Stretching

    This workout has 3 Rounds of Resistance + 2 Rounds of Core Exercises. Each exercise is done for 45 seconds. There is a 45 second rest between each round. Exercises are demonstrated before the workout to help you learn the correct form to keep your body safe.

    Exercises:

    RESISTANCE—

    • Squat

    • Bicep Curl

    • Bent Over Row

    • Lateral Raise

    • Tricep Extension

    CORE—

    • Hundreds

    • Alternating Lower Body March

    • Crunch

    • Dead Bug

    • Glute Bridge