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WALKING WORKOUT FOR WEIGHT LOSS- HOME WORKOUT – easy to follow

toned in ten

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Audio Text:
this is my 15 minute inch not walking a workout that we’re going to do indoors and it is going to be a full body toning so let’s lace up and get ready and I’m going to do this with you in real time so what you need to start doing is just start a marching on the spot and then how today’s workout what we’re going to do we do 30 seconds of marching so she just start marching for me now and then we’re going to do 30 seconds where we tone a specific area whilst we’re still marching so we are going to be burning fat and toning all over this is suitable for every single fitness and level ok let’s good switch is going to keep marching make sure when you March learn nice and softly for me you can come in muscles pulled in tight good ok ah done let’s just keep that going to a distance 30 seconds worth marching and shook 8 we’re going to get ready for the first move which is going to come up so now we’re going to do the shoulder sculptor so just do this for me for 30 seconds keep those feet marching for me that’s good keep your tummy tight you’re pushing your arms up and then drawing them down so this is going to turn through your shoulders you’re also going to be toning through your arms but the clever thing here because we’re taking your arms above heart level you are working a little bit harder you can see those seconds going down that’s good let’s just keep that going and you’ve got less than 5 seconds push that up and back down well done that’s good ok so let’s bring it straight back now to another set of 30 seconds of marching ok that’s good so just make sure for me that you’re keeping your shoulders up and pulled back so we’re keeping them lifted keep those tummy muscles pulled in nice and tight you still got 20 seconds is marching left to go that’s good make sure you’re landing softly well done so here we are increasing your calorie burn we’re getting your heart stronger your lungs stronger just think of all the benefits good and when they get ready in five seconds we’re going to take it to another toning exercise ok so your next one is what I call the wonder press so all I want you to do is still March and just push your arms out in front and you can just see you’ve got 25 seconds left so what I want each focus on doing here make sure you keep your hands in line with your shoulders and really imagining pushing something forward and pulling something back this is really good for working through the bust and through the arms and you’ve got last 10 seconds that’s good let’s just keep that going doing really well you’ve got five left there and make sure you land softly doing well okay so bring it straight back now another 30 seconds marching on the spot good and if you want to work a little bit harder you can just really bring those knees up nice and high for me the idea of this is you know if you don’t want to go outdoors walking off it’s pouring with rain you can do this 15-minute indoor inch loss workout with me good keeping that going well done really remember let’s just keep those tummy muscles pulled in nice and tight you doing really well and really swing through with those arms good so we’re just working full body here all right we’ve got the next one of vanish bingo ring so just coming to this position let’s go for 30 seconds so this is an area I always get asked how can I get rid of bingo rings if it is a troublesome eris you I do have a really good three-minute a book which is full of three different workouts that you do over a three-week period plus a healthy eating plan and aerobics plan and it is amazing to get rid have been going okay you’ve just got last five seconds let’s just keep going and then we are done so we’re going to bring it straight back to that March for me okay that’s good and remember just take those feet down really softly onto the ground so you shouldn’t hear yourself marching you can learn nice and softly and just really make sure that you’re kind of marching through and really use those arms keep those shoulders that it’s a good opportunity to improve your posture here as well and keep those tummy muscles pulled in tight good he’s not going well done just got five more seconds and then we’re going to take it through another toning move all right so your next one we’ve got coming up where right now is we’re going to do a marching at crunch for 30 seconds so literally just have your arms in front or your hands in front and just bring one knee are alternating from side to side but as you do it I want you to really focus pulling those tummy muscles in nice and tight that’s good and you’ve got less than 15 seconds go set just keep that going so we are throughout this through change day we are constantly moving good nearly done we just got five seconds left good lift that up keep those tummies pulled in tight alright let’s bring it straight back now we’re going to go back to doing another 30 seconds of marching and just remember here it’s so important if you’re wanting to do this for weight loss you do have to combine this with healthy thing and I do have a free seven-day team eating plan if you head to my website you can download that and if you combined healthy eating within all my workouts you’re just going to see some amazing results that’s good let’s just keep that going marching away on the spot all right so your next move coming up now we’re going to do the walking booty lift so now squeeze those arms that and you’re just lifting that leg slightly behind you and you’ll feel that working through the booty and remember the more toned and structured beasts muscles are the more calories your body burns on an hourly rate so this is why toning this is why this workout is going to really help with weight loss and make you feel fantastic and look your best all right let’s just keep that going good and we just got 5 seconds and also obviously working through the arms and back on that one and done ok so let’s just keep that going straight back to March if at any point you need some also you can always just hit the pause button and take a quick break keep up good and just really make sure you learn nice and softly for me keep those shoulders pulled back have your chest and lifted tummy muscles pulled in tight marching away keep thinking of all these benefits you are investing in your health you’re doing really well let’s just keep going but let’s spend five seconds to go them onto our next move good and get ready now so your next one we’re going to tone those sides all I want you to do is just step from a one side to the other and the benefit here we’re doing what I call a lateral move so now we’re focusing on working your inner and outer thighs and the lower you come into this position and the harder you’re working and it’s a bit like a sidestep squat okay that’s good that’s really hard to say all right let’s go lost ten seconds for me you can that go in for the lower you are the harder you’re working you got fired let’s go four three two and then one all right let’s bring that now straight back up to that March for me sit and again just make sure you are landing softly trying to keep those knees up as high as you can and really swing through with the arms that just means then we’re turning through the upper body keeping the chest lifted so make sure you are walking with good posture this gives you a good opportunity to really enhance your postural muscles as well so doing really well let’s just keep focus keep thinking for the benefit so our next move we’ve got the waist reach so this time I want you to reach up and then slightly over so this one now we are targeting into the obliques aside muscles through your waist and reach up and of course remember whenever you take anything above heart level your heart has to work a little bit harder so it just increases the cardiovascular intensity of this workout and you’ve got last ten seconds keep that going rich it up and across and let’s go low five good you cannot go and doing really well and we’re done so you know what’s going to happen else straight back to your March now if at any point you want to or you’re feeling fitter so you’ve done this workout few times you could always alternatively do a little jog on a spot on these 30-second intervals good so just keep that going just keep thinking of all the benefits you’re going to get from training like this and it’s about making it a life starts about making it a habit okay that’s good I’m just going to keep that going and well done so your next move this time we’re going to call this the power punch all I want you to thirty seconds is punch those arms out as hard as you can in front and to keep them at shoulder height good so the benefit here you will be turning through your arms we’re going to be working you aerobic Lee a little bit harder good and let’s just keep that going these are really good she has had a bit of a stressful day we can just power punch that away you’ve got 10 seconds let’s just keep that going keep those arms nice and high we’re now on those last five good keeping that going doing really well all right let’s bring it straight back now to your March and remember I said if you want to you could always take this to 1/32 gentle jog on the spot and the other thing is in your room if you want you can sort of walk around the room you don’t have to stay on the spot depending on what area space you have good and make sure keep focusing on pulling that bellybutton in tight to the spine because that’s going to really help to increase your core strength and tone through those ab muscles as well alright so we just got a six moves left the next one is as the windmill walks we’re going to do this for 30 seconds so this one now you are toning all over this is also going to be really good to help increase your flexibility so you’re just bringing the opposite hand to meet the opposite foot alternating from one side to the other you’ve got 15 seconds left let’s just keep that going and also on here we are using your add up muscles as well because they’re going to help stabilize you through the transition of each move five seconds to go keep that going okay well done all right let’s do that straight back now to that March and remember if you need to you can always press the pause button and grab some water and if you want to work out a little bit harder you can always take that to a gentle jog for 30 seconds just make sure you are landing nice and softly for me and if you’re doing the March make sure you’ve got good posture keep those shoulders pulled that chest lifted good doing really well okay and in fact the next exercise we’re going to be doing is a really working on those ABS so for this one all I want you to do don’t have to place your hands I’m just doing this to show you but I want you to do a few seconds pull your tummy in as tight as you can then you can release and then just draw that in as tight as you can so imagine you’re trying to get your belly button to touch your spine and then release we’re just going to keep doing that on and off you’ve got 15 seconds left and again just draw it in really you can place your hands there if you find that easier as a guide and then let’s just go lost by seconds during that in tight alright let’s bring it straight back to March and remember if you want you can always take that to a gentle joke just keep that going we are nearly done with today’s trainings you’re doing really well so we’ve just got for toning moves are left to go and this workout you will have toned absolutely everywhere okay good and let’s get ready now for the next ones this one we call climb to the moon so we are just going to imagine perhaps think of it like this that you’ve got a ladder and you’re just climbing up a ladder and take those arms up as high as you can and the great thing here with this again what we’re doing because we’re raising the arms tough heart level we are cardiovascular having to a little bit harder you’ve just got 15 seconds left to go reaching it up some so place to touch from the moon that’s good and well dance it keep that going five seconds and again this is going to be really good for turning through your upper body all right let’s bring it straight back to a March so we’ve just got three toning moods to do you doing really well so stick with me if you can and remember you can jug it or you can March it and if you need to hit the pause button have a little rest and you can always do that and that’s where this workout is ideal for every fitness level if you want to work harder then take it to a jog or if you’re quite happy keeping that low-impact just stick with marching on the floor or on the ground you know what I mean okay that’s good so let’s just keep that going alright so our next move this time we’re going to do the ballet walk I love this one so you just literally cross the arms over in front and point one leg in front so here we are turning everywhere lovely for working actually through the top of that upper back as well as toning through the size that’s good and we’ve got 15 seconds to go so let’s just keep that going mini dance let’s go last five seconds point that foot in front trying keep those arms just while hip level all right and let’s bring it straight back now to another March or a member alternatively you can take that straight wrapped up joke for me and the great thing is once you’ve done it work out a few times you can switch my volume or right down you can put on your favorite music and you can have this video on because you can see because they’re kind of coming up what exercises so it’s easy to do without having my narration alright that’s good let’s just keep that going more than soon really well and unless I’m trying to think your next move coming up or I know okay so we’re going to do jiggle free arms so this time now just extend your arms out what is important do you make sure you are keeping them up at older height and take that out that’s it and then again just make sure you’re landing nice and soft food with your feet as you do this good and we just got one more exercise after this so it’s been a really good workout today and I would say as well okay so let me just quickly count you down you’ve got five seconds to go alright so if you are wanting to lose weight remember it is important you want to be aiming to exercise between four to five times a week so you can do this workout and don’t get I’ve got heaps of other workouts my 4-minute ones on youtube so just have a scroll through my youtube channel and you will find loads alright that’s good let’s just keep that going learn nice and softly or if you’re doing that jogging again on the spot just make sure you do land softly for me getting really well that’s good last few seconds all right so really get ready for that last move this one’s called create those curves so what you’re going to do you bring the knee up and then you kind of take in the arms and you’re twisting the waist very slightly so working through the lower body we’re also working through your arms and we’ve got the last 15 seconds coming up and now so let’s go for it feel that through the tummy keep your tummy muscles pulled in tight take that knee up nice and high keep that arms up there just imagine you’re going from one side to the other and lost five seconds four three two and then one and we’re done so we are just going to march out for the last 30 seconds and then I’m going to go through doing a full stretch with you if you are jogging then what I suggest now you can really go to the gold you’ve got 20 seconds you can take it so you are literally doing tiny if you are marching on the spot I want you to pull those tummy muscles in as tight as you can for me and walk with your best posture ever pull those shoulders back good let’s just keep that going so nearly finished in really well and there we go and give yourself a big high-five right let’s go through doing some stretches now again if you cheat you can hit that pause button and just grab some water okay so let’s go with those stretches first time just take that leg behind so you’re going to heel down on the ground you can lean into that leg so your hands are on the bent leg so we’re just feeling a stretch through the calf muscles we’re just going to hold that there so today you’ve done a full body workout you should be feeling amazing now let’s take that upset leg behind just keep that heel down on the ground just lean into it it’s important you feel this through the calf muscle all right let’s now take that to a hamstring stretched so just bring that leg in front toes point up hands are on the bent leg kind of push the bottom up in the air where I want you to feel the stretch is through the back of the upper thigh on the extended straight leg good the great thing is for stretching it helps prevent muscle soreness but it’s really good for your alignments that’s good for posture let’s just take that – the opposite leg hold on and then we’re going to get ready – if you need to use a wall or a chair for balance let’s do a quadricep stretch stretching through the front of the thigh make sure you’re supporting me is slightly bent just holding that there dude and then we’re going to get ready to take that to the other leg so let’s get ready to swap that over and then if you’ve liked this workout I do also have a 15 minute honor think it 16 minute inch loss audio workouts you download it and it means it’s on your headphones your iPhone mp3 player and then I take you outdoors walking so I’ll leave a link down below on the description box on how you can access that and said I’ve got lots of workouts ebooks and online training all available on my websites let’s just stretch through the chest so that there and bring the arms in front and don’t forget I’ve got my seven day free clean in pink town which you can just go ahead to my website LWO fitness comm and download that and then let’s just now get ready for that tricep stretch because remember we’ve done loads for your arms today we have really toned them so just try and get the fingertips down in between your shoulder blades good and then take that back the opposite arm and then I have also got my other virtual walking workouts that you’re really lovely you have check them out and I’ve got loads of those coming up let’s just do a nice side stretch take it from one side to the other so the first time I’ve done is beautiful countryside one and my dad is singing the most beautiful song and then I’m also going to do one sings sights of London freeze we’ve got lots of exciting new videos coming my way or your way and then don’t forget if you’re not already definitely hit that subscribe button and if you like this video then please hit like and also help me spread the word about Lucy’s word and if you could it be amazing if you were to share the video and also if you’ve got any comments then please let me know down below and as your trainer for me it’s all about getting you results so that’s why I really stress you know if you have got any questions about today’s training or where you’re at with your training if it’s nutritional advice motivational advice or just anything about your fitness then definitely let me know and also on social media you hashtag Lucy squad then this online community we all engage with each other so even if it is from the rest of the squad you want a little bit more motivation and support than don’t forget to do that and then I’ll see you tomorrow for another workout

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32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

>>Click Here To Red My Review On Toned In Ten<<

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

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32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

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