30 Minute Bodyweight Nonstop Cardio & Abs Workout | PRE – Day 1

19Oct

30 Minute Bodyweight Nonstop Cardio & Abs Workout | PRE – Day 1

By Cardio 0 Comments
Video Transcript

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what’s up everyone welcome to your 30 minute non-stop cardio and abs workout I’m so pumped to start this workout with you today and your training intention is endurance we have two minute work periods today per exercise only one round through each exercise and we’ll alternate between a cardio and an ab exercise all the way through your training intention is endurance so I want you to dial your intensity back to 50 to 75 percent of your max intensity so you can focus on duration and Lasting the entire workout grab your water grab your sweat towel and let’s get started [Music] all right let’s get started we’ve got a two minute warm-up so if you’re ready here we go in three two one high knee skips here we go so excited that you’re here today non-stop cardio and abs we’re gonna work out the sweat okay good butt kicks two minutes per exercise and we’ll hit cardio and then abs and I need you to be ready to transition right into the next one good job three two one twist and tap [Music] good job breathe start your breathing now so you can remember to do it throughout the workout good arms crossed step there we go with endurance being the focus today your intensity is down back just a bit you focus on working through the entire two minute work period okay so don’t worry about going as hard as you can right out of the gate worry about getting started moving and I’ll tell you when we have one minute left in each work period Then if you want to turn it up a little bit you can do that good job jumping jacks [Music] we’re gonna get started with a cardio move in 45 seconds feel free to make anything low impact today that you need it’ll be the same move you’re just staying on the ground [Music] good job [Music] there you go hands here twist twist good job 15 seconds so we’re going into lateral slides okay ready all right make your way down to the left side we’re going here one two one two in four three two one let’s go two minutes on the clock [Music] low impact you’re stepping tap step tap good work hips and chest pointed forward okay so make sure you’re not galloping keep it right here [Music] good job 30 seconds down hands out to the side great work as we approach this one minute Mark I’m gonna challenge you to bring your arms back middle back okay it’s getting a little bit more involved okay all right here we go one minute let’s get it middle back middle back good one more minute here then we head down into a plank move breathe good job all right 30 seconds and when we’re done here you just meet me down in a plank okay High plank on your hand on your elbows if you need to if your wrists are not feeling so hot you’ve got that option good 10 more seconds here nine planking in six three two come on down let’s go [Music] good work exhale for me bring your ribs in neutral now engage your glutes engage your quads good Now give me a shoulder tap left and right when you do this make sure you don’t let your hips Lift High and swivel keep them down take your time nice long body nice strong body good work good pull your belly button right in towards your spine brace your core and rolling into the second minute we’re going to go tap left tap right Tap Toe Tap Toe here we go good job arm arm leg leg stay stable okay I’m challenging your muscular stabilization here since your job is to make sure core is in control okay 30 seconds left [Music] good job 20. [Music] and in 10 seconds you’re gonna walk back to your toes and then walk it back out inch worms okay we go in three two right here let’s go walk it out and walk it back in [Music] now when you get out there plank Jack walk it back [Music] moving something at all times hands are moving or feet are moving in your plank Jack good job breathe this one’s a little heart rate booster and your core is involved great work keep moving yes good job we’re walking into the second minute now when you walk back to your toes give me a little hop up let’s go plank Jack walk it back hop up you got this come on I don’t know I don’t know good job the intensity at which you can maintain a consistent workflow for two minutes straight 30 more seconds keep rocking come on [Music] after this we’re gonna flip over on your back for bicycles [Music] ten seconds give me one more round and then head down to your the floor on your back four three two one let’s go bicycles [Music] support your head if you need a little bit of work your stabilization assistance heels down march it in and twist okay if you can keep your feet moving keep a little crunch support your head but don’t pull your neck [Music] 30 seconds down great job breathe good jump come on twist twist [Music] if you want a little extra challenge as we go into minute two straight leg bicycles let’s go [Music] breathe good job two minutes of core I know you’re working hard we’re gonna hop up after this so breathe twist and keep those shoulder blades lifted 30 seconds [Music] yes good job 20. [Music] 10 seconds you’re gonna hop on up make your way up if you need a little extra time seven here we go four three two back kicks let’s go [Music] if you need to modify this give me a little skip tap tap all right you’re doing great and you can move any way you like you can move laterally [Music] it’s up to you just stay moving that’s the whole thing non-stop today breathe good work how you doing good as we enter the second minute feel free move your arms add a little punch all right second minute and four two one let’s go good job [Music] 45 seconds you’re doing amazing [Music] 30 seconds if you’re going standing ABS so we’re going to stay up here foreign [Music] light on your feet seven seconds you’re going right here three two one let’s go no rush here I Want You to Breathe okay rib to opposite hip exhale pull [Music] great job [Music] make that connection don’t just bend over don’t just twist [Music] open good job a little standing crunch [Music] good job second minute let’s go same side here we go good A little oblique crunch connect here don’t rush it connect [Music] good work there you go breathe good morning 15 seconds we’re gonna stay up and you’ve got Skater Taps we’re not going to jump okay 10 seconds watch me in seven good five four three touching right here up touch two one let’s go now if you want to hop quickly add the hot but remember you’ve got two minutes and I don’t want you to stop [Music] the hip back up back up [Music] yes good job [Music] 30 seconds down if you want back leg can float when you step out so back leg can go here okay reach float [Music] good job one more minute here let’s go hip goes back and forward okay so make sure you’re not just bending over let your hip float back whoops and if you lose your balance keep going you’re good we’re all gonna do it [Music] second focus a lot of muscular endurance and stabilization is me giving you a proprioceptively challenging environment AKA one leg moving and allowing your body to adjust and get better at that good job up tap you’re almost there 15 you’re gonna lay down on your stomach next for Superman back hypers nine eight good let’s go down to the floor on your stomach three two one and we’re up and down [Music] [Music] good work focus on the upper body lift foreign seconds down if you can extend your arms out to the side up keep it out come on good minute two hands are beside your ears if you can lift one side up and then the other let’s go and if you’re not ready for that keep it regular Superman but if you can drive it back one side and down switch and down good work you’re doing great come on squeeze remember core is not just in the front of your body we do have to get stronger here in order to see any positive changes in order to stay injury free in order to correct some lifestyle positions that we’re in a lot of the time like sitting foreign good job 15 seconds you’ve got a minute of mountain climbers on the floor and then a minute of mountain climbers standing okay exhale four three you’re right here two one let’s go and if you need to modify just drive the knee put it back into a plank okay you’re here for a minute and then we’re gonna stand up and do the same thing just punching the sky a little bit let’s go nice job you love mountain climbers right yes we do yeah I know things that challenge us we’re often like I hate this you got it come on push through 20 more seconds in this position then you’re doing standing climbers so rock it out 10 seconds come on four three come on up two one good if you need to make it low impact right here keep it up come on keep your core tight make sure you’re not here with your ribs go go come on 24 more seconds up up 10 seconds you’re going sit-ups if you need a little assistance feel free to swing your arms or just go crunch three two lay it down sit-ups if you need a little assistance for right now just one okay if you can come all the way up push your heels into the floor good and that’s not going to make it easier that’s going to make it so that you connect with your core more [Music] [Applause] good job come on you’re doing fantastic you got three more moves after this I know you can do this I know this workout is a Non-Stop workout but you are an athlete you are strong you’ve got this you’re capable of more than you think come on show yourself foreign [Music] good job breathe come on if you need a little extra challenge just tap your low back and then come right back up Boop and then up okay The Twist here is you got one more ab exercise so two core and two cardio at the end together so in 15 seconds you’re going to come up halfway and twist okay six five heels together three two right here take your time you don’t need to Sprint right now you need to connect good [Music] keep your ribs pulled in here make sure you’re not letting them open up [Music] hands follow your eye your eyes follow your hands so the whole torso is twisting good job [Music] come on you got this breathe follow your hands with your eyes the whole torso twist breathe deep one more minute [Music] if you need to set up high or do it and then come back when you’re ready [Music] [Applause] good job 40 seconds and you’re going to stand up and start jogging okay [Music] good last 30. [Music] laughs foreign good five seconds and come on up four three two come on up start jogging right here let’s go make your way down and knee and knee jog it out and knee and knee [Music] good job two minutes right here [Music] [Applause] nice job you’re still with me right yes come on you got this minute to finish another minute of the same thing and then a two minute cardio finisher it’s not gonna be burpees I don’t know you probably thought it was if I thought about it trust me no burpees today [Music] good job your second minute here let’s go jog it down light on your feet tap tap move your arms make sure they’re not holding right here [Music] 30 more seconds and then we’ve got a two minute cooldown okay finish this one in 20. we’re going squat to Lunge knee Drive for two minutes and then a two minute cool down okay 10 seconds watch me squat lunge knee Drive squat lunge knee Drive let’s go two one last two minutes right here if you want to stay on the floor you’re on the ground still [Music] thank you [Music] good job keep it up [Music] the sky [Music] one minute to go you got this come on come on you can do it just get your heart rate up [Music] not so much about your depth here is about stay moving okay [Applause] [Music] you got 30 minutes or 30 minutes only 30 seconds and then we’re cooling it down [Music] come on 20. push push five one more round let’s go three two one and you have made it to your cooldown do not forget to subscribe to the channel before you head out and we’re gonna cool it down take your left heel back stay standing push the heel to the ground lunge forward take your arms up up up up up breathe fill your lungs up sink down a little more keep your heel on the ground hands behind your head good job open your chest just a little good hands up open it up to the front same thing twist to the other side other heel is down on the ground lift it up good hip comes neutral so make sure you’re not belly button extended make sure you are neutral and you’re leaning okay that’s how you target your hip open it up just a bit and open your arms come back into the center drop it down hands on the inside of your thighs push backwards open it up breathe deep hands down hips up Point your toes forward for me take one leg bent and one leg straight feel the stretch in that straight leg switch sides other leg is bent straight leg is really pushing down come back into the middle start in a plank drop it down as you exhale up dog exhale again shift it left and right with your shoulders and as the clock rolls down to zero don’t forget to subscribe to the channel and give this video a thumbs up when you’re done and also share it I know your friends are looking for something to do if they can’t make it to the gym they don’t want to go to the gym they need something consistent no matter where they work out I’m going to be there for them I’m going to be here for you too if this is your first workout with me thank you for spending this time with me thank you for choosing yourself I’ll be right back for you tomorrow okay tuck down lift your hips back back back I like to chat a little bit in the post-workout talk so that if you leave this workout and you need a way to just kind of Channel this energy into what you do after the workout you still have the mindset of being resilient and having accomplished something that’s going to benefit you 100 percent make your way back up to standing however you can take your time nice and slow foreign great work today I’m so proud of you you finished this workout that was catered entirely to endurance staying moving this whole first week of pre is going to be muscular muscle stabilization and endurance working for longer periods of time I’m challenging you proprioceptively to balance a little bit more to dive into your core a little bit more okay think of that the entire workout this week okay we’re moving into a new theme next week but as for now just think of this as your chance to really tap into this way of training which is what you’re going to see in tier number one of our biggest most successful program summertime five okay vacation 2023 is happening this year so I’m going to work out with you here in Charlotte in person July 22nd is where we’re going to have it we don’t have any tickets for sale or anything yet but just book the date in your mind to be here in Charlotte with me working out in real life to close out summertime fun before you head out today remember what you accomplished take it into something else that you do after this that also benefits you if you’re moving more or you’re stretching more you’re hydrating more and you’re eating in a way that you know you should it’s going to benefit every single other part of your life this is only for your benefit this is only to get you closer to your goals so do those things without hesitation without overthinking without clouding any of it with this might be too difficult I might fail emotions just do it you know you’re worth it and you know that you can so I’ll see you right back here tomorrow for our next workout make sure to grab your workout calendar in the description make sure to mark off July 22nd to be here with me and Charlotte for vacation workout and I’ll see you back here for our next one bye everyone [Music] thank you [Music]

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

  • Heart Health: Strengthens your heart and improves blood circulation.
  • Increased Stamina: Enhances your endurance and ability to sustain physical activity.
  • Weight Management: Burns calories and helps with weight loss or maintenance.
  • Mental Health: Reduces stress, anxiety, and depression while boosting mood.
  • Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

  • Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
  • Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
  • Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

  • Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
  • Getting Started: Start with short rides and progressively increase your distance.
  • Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

  • Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
  • Getting Started: Start with a few laps and gradually increase your swim duration.
  • Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

  • Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
  • Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
  • Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

  1. Warm-Up: 5 minutes of light jogging or brisk walking.
  2. Running: 10 minutes at a moderate pace.
  3. Cycling: 15 minutes at a steady pace.
  4. Swimming: 10 minutes of continuous laps.
  5. Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
  6. Cool Down: 5 minutes of stretching exercises.

Maximize Your Workout with Top Brand Clothing

Wearing the right clothing can significantly enhance your cardio workout experience. Check out our top-brand clothing options designed for comfort, performance, and style:

Yoga Sets

  • Comfort and Flexibility: Perfect for warm-ups and cool-downs, our yoga sets offer unmatched comfort and flexibility.
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Activewear

  • Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
  • Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
  • Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

  • Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
  • Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
  • Chlorine-Resistant: Made from durable materials that resist chlorine damage.

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Shop Now and Enhance Your Cardio Workouts

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Embrace the power of cardio exercises and boost your cardiovascular health, endurance, and stamina. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a healthier, fitter you!

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