30 Minute Bodyweight Sports Cardio Workout | RESULT – Day 7

06Oct

30 Minute Bodyweight Sports Cardio Workout | RESULT – Day 7

By Cardio 0 Comments
Video Transcript

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what’s up everyone welcome to your 30 minute body weight Sports cardio workout grab some water and let’s get started what’s up everyone welcome to your workout today we’ve got 30 minutes and we’ve got a sports themed cardio but no Sports Experience necessary we’re just going to be moving side to side up and down rotating a little bit with the idea of a sports theme when I tell you what we’re doing but you don’t have to have any previous experience you just have to show up and be ready to move so grab some water grab a sweat towel and if any time I’ll show you a movement you want to dial it back just take a little bit of the impact out by keeping it on the ground for something like a slide or a hop you can just come up to full extension okay make this workout your own let’s have fun with it give me a thumbs up if you’re ready make sure you’ve got space around you and let’s get started two one here we go great job big open chest three two and one heels to glutes and pull good job warm up today is going to go upper body lower body just getting some blood flowing three two one big backward circles good work grab onto one foot pull and switch [Music] great job very proud of you for showing up today very thankful that you took this time for yourself just in case you’re interested in the sports kind of initiative today okay arms up over and back we’re gonna go basketball soccer volleyball softball or baseball track and then a cross-country ski move to close it out track and field I should say good down to the bottom again let’s go a bent leg straight leg 30 second work periods and we’ll take it one sport at a time so two or three exercises in a circuit [Music] good three [Music] foreign [Music] good work all right fold the wrists back or the fingers back towards the wrist for the most part we’ll be standing just moving up and down around laterally good job but since we’re moving our arms so much just get those warmed up ears to shoulders [Music] great job all right come on back high kicks for the hamstrings [Music] good almost there one more each leg boom and other side good put it down reach and squeeze we’ll get started in about 20 seconds with basketball up first [Music] good job last one all right we’ve got a lateral slide and jump shot so you’re going to take it over reach up you can just do a hands up if you don’t want to do the shoot all right so let’s go two one here we go low impact step and come on to your toes all right 13 good job last shot two one good next one rebound and pivot so you’re gonna grab that ball bring it here step back step forward up grab step okay we’re going four two one good if you’re using the sports metaphor this is you grabbing a ball getting ready to pass it down the court to your teammate 15. good reach pull to your chest nice and strong one more three two one good last one layups step with the knee Drive so you’re going to step drive up step back and switch okay opposite okay three two one here we go step drive it up [Music] low impact boom just give me a punch knee drag [Music] good job 13. [Music] [Music] last one two one all right grab water if you need it we’re back to the top slide and jump shot [Music] all right here we go we’re warm enough three two one let’s go [Music] good job ready for this ten [Music] three last shot two one good rebound and pivot when you come down I want you to have elbows out balls right here okay opening up here we got four three two grab it up [Music] good pull down secure [Music] 15. [Music] one more two one rest all right layups round two all right step knee Drive opposite arm three two let’s go [Music] good [Music] nice up up nine eight two one yes all right last round through basketball you ready shot should be really good this time three rounds of warm up let’s go five slide and shoot three two come on [Music] 15 eight seven [Music] last couple shots three two one yes buzzer beater made it now we got rebounding and warm-up layups to go so I’m kind of taking this little game out of order all right here we go reach up grab pivot three two come on [Music] oh good job come on come on 15. two last one and rest good all right layups to close out our game here of basketball then we’ll move on to some soccer or North American football three two come on up good give me some hype give me some Power 15. [Music] [Music] last one come on game winning fast break three two one Thirty Seconds to rest great job jog in place if you would like all right you can give me your towel your water bottle or just kind of like an identifying spot on your mat we’ve got toe Taps so just some ball handling here for soccer all right you’re going around working your arms okay we’ll go in ten 30 seconds of work [Music] let’s go two one come on tap tap tap [Music] good light on your toes make sure you’re not leaning back right here in front you’re agile okay [Music] ten nine good job [Music] four three two one good rest all right lateral cone agility so you’re in the middle side middle side okay same thing just some footwork drills five seconds feel free to go over your towel or just go left middle right let’s go over over [Music] good now make sure you’re not holding your arms here we’re here we’re crossing hard like this we’re right past your body like you’re putting your hand in your pocket okay [Music] five [Music] two one rest 15 seconds to rest you’re going front kicks I know that’s not how you kick soccer ball but for the cardio component of this workout knee heel knee heel okay I don’t even necessarily want you launching like this so just go right here two one let’s go oh my God 15. [Music] same thing keep your arms moving beside your body not across but not right here [Music] and rest all right two more rounds of those three ball handling agility and Kicking six if you want to go a little bit higher you can always aim for something like a dumbbell water bottle or a Ledge let’s go [Music] 15. [Music] light on your feet quick quick the quicker you move your arms the quicker your legs will go three two one good [Music] nice work 10 seconds agility up and down the mat five we’re going right here three two one let’s go [Music] good work the arms remember pockets fourteen [Music] three down and back two one rest back to your alternating front kicks good job [Applause] we’re just bringing it up and forward okay big deep breath here we go three two one good light on your toes here that’s the theme of the sports workout you’re moving different directions but in all sports you’re agile you’re able to switch directions quickly you’re not planted on the ground feeling heavy three two one breathe one more round through okay just want you kind of light on your feet the whole workout all right we do have those days where all of our legs feel like concrete but as for today just keep it here last round of toe Taps two one come on and then we’re moving on to some volleyball [Music] 14 13. four [Music] two one walk it down to the end of your mat lateral agility all right try to keep this one center of gravity a little bit lower so you can move a little bit quicker light on your feet arms move three two one good let your hips float back just a little bit you’re in an athletic position not up top here okay here here we go good foreign six five seconds can you go down and back twice two one wrist good all right alternating front kicks and we’re moving on from the sport to volleyball here we go light on your feet remember three two go thank you [Music] 15. five four more kicks come on three two one thirty seconds rest great job we’re on to volleyball all right side step and dig so you’re receiving the ball over the net your team is okay going down reach middle reach okay I want your shoulders angled towards me hello reach low reach ready four three two one come on right here and right here just make sure you’re not going here or here okay point it back to the middle that way your core is in control and then scoop those arms up make sure the ball hits you right here 15. good job [Music] two one rest now you’re on defense again blocking all right so you’re gonna block step to the side block it towards the middle side block towards the middle okay here we go three two one turning inward just a bit step to the sides jump turn to face the middle fifteen oh five two last block breath all right a lot of leg involved in this one all right back in the middle step dig let’s go four two one right here boom boom [Music] good you want to make this a little bit more intense feel free to get low quick low quick low quick there we go 10. shoulders point to me good two one rest 15 seconds so close out round two why are we blocking towards the middle an actual volleyball game you block this way the ball is going out of bounds I touched you last want to block it to the middle so our team has a chance to get it make a play out of it ready let’s go good job 15. seven last one two one rest last round volleyball good job sometimes the visuals just help to make this a little bit more realistic a little more fun right all right let’s dig it out two one come on [Music] good you don’t need to swing your arms up just get under it 15. [Music] three two one the rest are fifteen and we’re blocking last set of volleyball moves [Music] here we have softball track and field and cross country skiing two one come on keep it up come on light on your feet remember there you go you got eight seven three two one and breathe another sport down all right and moving on three Sports in this one okay softball or baseball track and field cross country just watch me if you don’t care about the sports at all okay first one taking adjust your arms here or here pull across your chest okay I know this isn’t literal but we’re going here okay 10 seconds [Music] if you can figure out a way to kind of make this realistic let’s do it four three two let’s go [Music] so think of a wood Chopper kind of reverse and you can stay on the ground if you want you don’t have to add the Hop [Music] good job seven six [Music] foreign good now we move on track and field touchdown Sprint okay so the same side for the Whole 30 touchdown inside your opposite toe bring that back knee up and spread one two three four five ready let’s go touch down five four three two one touch down good track start right on into a Sprint ten four two one cross country skiing last one coming up full extension pull down outside your legs if you can hop you’re here if you’re not hopping here okay [Music] three two one let’s go [Music] good job come on [Music] again not literal I know you’re not gonna ski like this just give me a simulation and let’s get our heart rate up three two and one rest we’re back to the top okay you’re swung this way to the right side now we’re gonna go the other way okay [Music] four three two one let’s go [Music] whatever this needs to look like for you just rotate it can be tall to low straight across [Music] 15 good [Music] almost there five four two one rest good all right track start so last round right leg was out front now I’m going to switch that okay touch down five four three two one let’s go in four three three two one come on touch five [Music] fifteen [Music] two one breathe great job [Music] all right cross country skiing [Music] here we go three two one reach pull [Music] great job let’s move come on [Music] last ten [Music] three two one rest we’ve got one more round of all three you’re almost there all right this one you’re gonna take across cross keep your hands right here two one let’s go if you can take it here that’s fine you need to keep your toes on the ground that’s fine twist twist [Music] you can also just go right here I just want the rotation just like a swing okay good job six five two one rest good all right track starts you can do alternating every other one you switch legs or 15 seconds with the left out front then switch okay here we go three two one let’s go come on [Music] foreign [Music] four three two one all right we’re moving on cross country skiing great job and then we’re gonna go with a cool down lap all together okay here we go three two thirty seconds here go pull now I want you to punch back up quicker this time than staying back here for a lot punch pull punch pull punch there you go [Music] good 15 come on pull punch pull [Music] eight good [Music] four two one and breathe come into a light jog with me forwards and backwards you’ve got your cool down lap you just finished running your race cooling it down all right we move into it cool down right after this so you haven’t made it to the cooldown yet cool down laps slow you’re breathing good five seconds you just went all out get your body back to normal two one you’ve made it to your cooldown great job nice wide stance here shift your hips side to side and they’re going straight out over the arch of your foot not forward or backwards right to the side share this workout with any athletes that you know that are maybe on their spring break maybe they’re in their off season or anyone that you know has been an athlete anyone that enjoys cardio just a little 30 minute burst right forward push on your hips open your hips up make sure especially if you’re an athlete hips are open okay it was a division one high jumper all of my power came from this movement okay and then this full extension of my hip so athletes make sure hips are loose all right Cross Your Arms over your chest don’t neglect your Mobility don’t neglect your nutrition the way that you perform is the way that you practice and live every single day leading up to that race that meet that match that game every day is kind of like pre-season training every day is kind of like practice you just keep getting a little bit better each day it doesn’t all happen today it doesn’t all happen overnight but every day you show up and you give your best and that is what compounds your next best your next best your next best and then you’ve got a string of seven days where you went really hard versus if you went a couple days hard and then like ease off a little bit you’re kind of restarting constantly keeping yourself at the same level you are now and I want you to perform and feel better constantly okay heal the glute when I was an athlete division one athlete there was so much focus on recovery it was so much focus on maximizing the training time that we had not extending the hours and the minutes out but maximizing our effort getting in getting out and starting our recovery okay work hard here don’t extend this out into another two or three hours of working out focus on what’s your main goal all right you can be very efficient and very effective in workouts like this if you show up and you go hard and don’t forget your recovery your nutrition all of this helps you show up and work just as hard and in the time that we’re working hard you’re building to work just as hard the next day and as soon as we’re done we start recovering so we can show back up not depleted not sore not worn out but to our best ability and then we string a week of our best ability workouts together and we’re compounding on that okay we’re not showing up mediocre all the time you show up and give your best and focus hard on recovery okay get enough protein in get enough sleep or try your best hydrate and eat in a way that says I care about how I feel how I perform okay I want you to feel amazing and I know that that strength is inside of you it’s just my job to pull it out so I’ll see you back here for our next workout have a great day don’t forget to subscribe to the channel share this workout with all your friends and your athlete friends especially and I’ll see you for our next one [Music] thank you

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.
  • Stylish Designs: Choose from a variety of stylish and functional designs.

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.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We offer products from top brands known for their quality and performance.
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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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