Collection: CARDIO CORE PROGRAM ( )
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Everlast Cardio Core Program is a fast-paced training program designed to target the entire body while improving flexibility, stability and strength. Offering 3 individual programs to suit different fitness levels, the cardio side of the workout program is fulfilled through the use of Everlast cardio equipment, while the core side of the workout program is achieved through the use of the 3 fitness accessories included: Resistance Band, Toning Tube and Stability Ball.

Designed by our Everlast Fitness Trainer, Sonya, the program focuses on creating a workout program that helps individuals to increase their fitness and physical ability while motivating them along the way through fitness tips and workout videos which can be found on Everlast SA’s social pages and website. Join #TEAMEVERLAST and become a part of the #EVERLASTMOVEMENT by sharing your workouts with us!

Sonya teamed up with Everlast in the beginning of 2019 to develop the Cardio Core Program. As the South African Everlast Fitness Trainer, Sonya’s goal is to improve South Africans mindset and fitness. Certified personal trainer, fitness coach and group fitness instructor, Sonya has over 20 years of experience in the fitness industry and multiple qualifications. Her passion for health and personal growth is what lead her into the industry. Sonya is committed to motivating individuals to achieve their fitness goals and believes in providing a positive and energetic energy during her classes. Her main focus is to deliver results.She is committed to helping with any fitness queries you may have, mail us on enquiries@everlastsa.co.za.

Sonya’s Certifications:
• HFPA National Diploma in Exercise Science including Advance Exercise and Fitness Principles
• CHEK Institute Advance Core Training
• SFG Advanced Kettle Bells Level II

CARDIO CORE WORK OUT:

Exertion is the level of physical intensity exerted, this is based on your personal best. Working on a scale of 1-10, 1 is the lightest exertion level and  is the highest intensity level you can push yourself to.

EXERTION TABLE
LIGHT MODERATE INTENSE
1 / 2 / 3 4 / 5 / 6 / 7

8 9 10



Select your program according to your own personal level of fitness or start with Program 1 and progress to Program 2 and 3, once you are able to complete the entire workout in Program 1 with ease. Progress takes time, don't rush!


CARDIO CORE WORKOUT PROGRAM

PROGRAM 1

PROGRAM 2

PROGRAM 3

WORKOUT INTERVALS

EXERTION LEVEL

BEGINNER

INTERMEDIATE

ADVANCED

WARM UP

2 TO 3

5 MIN

5 MIN

5 MIN

STRETCHES

MODERATE

MODERATE

MODERATE

MODERATE

 CARDIO

8 TO 9

30 SEC

1 MIN

2 MIN

CARDIO RECOVERY

5 TO 6

3 MIN

3 MIN

3 MIN

CORE BALL - WALL SQUATS

COMPLETE SETS

12 REPS X 3 SETS

15 REPS X 3 SETS

20 REPS X 3 SETS

CORE BANDS - LATERAL LEG RAISE

SETS

12 REPS PER LEG X 3 SETS

15 REPS PER LEG X 3 SETS

20 REPS PER LEG X 3 SETS

CARDIO

8 TO 9

30 SEC

1 MIN

2 MIN

CARDIO RECOVERY

5 TO 6

3 MIN

3 MIN

3 MIN

CORE BALL - PUSH UP

COMPLETE SETS

12 REPS X 3 SETS

15 REPS X 3 SETS

20 REPS X 3 SETS

CORE RESISTANT BANDS - TRICEP EXTENSION

COMPLETE SETS

12 REPS PER ARM X 3 SETS

15 REPS PER ARM X 3 SETS

20 REPS PER ARM X 3 SETS

CARDIO

8 TO 9

30 SEC

1 MIN

2 MIN

CARDIO RECOVERY

5 TO 6

3 MIN

3 MIN

3 MIN

CORE BALL - SUPERMAN

SETS

12 REPS X 3 SETS

15 REPS X 3 SETS

20 REPS X 3 SETS

CORE TONING TUBE - LOW ROWS

SETS

12 REPS X 3 SETS

15 REPS X 3 SETS

20 REPS X 3 SETS

CARDIO

8 TO 9

30 SEC

1 MIN

2 MIN

CARDIO RECOVERY

5 TO 6

3 MIN

3 MIN

3 MIN

CORE TONING TUBE - FRONT SIDE RAISES

COMPLETE SETS

12 REPS PER ARM X 3 SETS

15 REPS PER ARM X 3 SETS

20 REPS PER ARM X 3 SETS

CORE TONING TUBE - BICEP CURLS

COMPLETE SETS

12 REPS PER ARM X 3 SETS

15 REPS PER ARM X 3 SETS

20 REPS PER ARM X 3 SETS

CARDIO

8 TO 9

30 SEC

1 MIN

2 MIN

CARDIO RECOVERY

5 TO 6

3 MIN

3 MIN

3 MIN

CORE BALL - PLANKS ROLL OUTS

COMPLETE SETS

12 REPS X 3 SETS

15 REPS X 3 SETS

20 REPS X 3 SETS

CORE RESISTANT BANDS - BICYCLE CRUNCH

COMPLETE SETS

20 REPS PER SIDE X 3 SETS

30 REPS PER SIDE X 3 SETS

40 REPS PER SIDE X 3 SETS

STRETCHES

3 TO 4

5 MIN

5 MIN

5 MIN

COOL DOWN

MODERATE

MODERATE

MODERATE

MODERATE