The Weeklies | Week 3 Workout #3: Cardio & Abs Mash-Up (18 Moves + 4 Min Core)

Welcome back to The Weeklies!

Week 3 wraps up with a mash-up class that pulls together not just the cardio, but also the abs from Workouts #1 and #2 into one non-stop workout. It’s cardio-heavy with a serious core burn at the end.

🔹 Format: Cardio + Abs

Cardio: 18 total moves (9 from Workout #1 + 9 from Workout #2)
• Each move = 45s back to back
• Then grouped into trios: (1+2+3), (4+5+6)… through (16+17+18)
• Each trio = 1 minute nonstop, with a shuffle in between while I show you the next set

Abs Finisher: all core moves from Week 3 combined
• 10–20s each, back to back
• ~4 minutes of nonstop abs

✔️ Warm up + cool down included
✔️ Bodyweight only — no equipment needed (maybe a mat)
✔️ Best done after Workouts #1 & #2 so you already know the moves

⚡ FYI: this one doesn’t have much teaching time — it’s meant to flow since you’ll recognize the moves from earlier this week. But if you’re doing it on its own, take your time learning each exercise. The sets are long enough that even if you spend a few seconds figuring things out, you’ll still get plenty of work in.

✨ Why The Weeklies?

3 structured workouts every week = no guesswork

Smart design: strength, cardio, endurance + core all built in

Formats repeat so you know what to expect, but moves change to keep it fresh

Have fun!! And, be sure to tell me how it goes🩷

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