30 Minute Cardio Shred Workout | PRE – Day 15

30Sep

30 Minute Cardio Shred Workout | PRE – Day 15

By Cardio 0 Comments
Video Transcript

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what’s up everyone welcome to your 30 minute cardio shred workout I’ve got a perfect workout for all Fitness levels today no equipment needed and I’ll show you how to make sure that those low impact options are available for you so if you’re working on upstairs or in an apartment this will be great for you as well okay we’re going to get our heart rate up with 90 seconds of work three different variations of an exercise and a combo of the two so make sure you’re ready to move and just kind of stay moving after we get through those 330s we’ll rest and we’ll do a couple rounds of that okay make sure you have your water make sure you are subscribed to the channel before we get started and I’ll see you there all right let’s get started with just a light jog two one let’s go and if you’re not able to do impact just give me a powerful March right now okay we’re just going to start with getting our heart rate up good slow it down butt kicks great work I think you’re gonna love the way this workout is broken down we’re going for some power here and also just the intensity of 30 seconds of one move and then we’ll have a 30 second combo move and then you’ll have the other part of the combo move in the last 30. so it’ll be really fun the way we break it down all right grab your knee pull [Music] two more good last one arms up and back [Music] there you go arms to the side twist twist four three two good tap it right here just taking it back a little bit we’ll have a move like this later in the workout good job three two tap it in right here low impact you’re just touching middle middle good job and last one right here nine seconds you’re gonna start with our first 30 of high knees and if you’re not able to do impact power March right here two one let’s go modification right here [Music] arms are going past your body so not across okay I think it’s taking your hand in a pocket [Music] good job five seconds you’re going four high knees four butt kicks two one we go four three two one four three two one good job 30 seconds right here and then in seven seconds you’re just doing butt kicks two one right here low impact add a little hop if you can feel free to take this one side to side front to back just using your hamstrings to pull pull pull pull five seconds four two one good job breathe 15 seconds we’re gonna do that again [Music] all right ramp it up a little bit high knees two one let’s go good job 15 seconds four and four you doing okay all right good you’re gonna feel so much better when you’re done obviously but four three two we got four and four foreign [Music] [Music] good job just your butt kicks in three two one right here boom boom tell me what you need Ed 15. [Music] five four three two one and rest 30 seconds and we’re moving on to a new combo lateral slide lateral slide with the Burpee at the end and just burpees exercise one and two and three so exercise one right here two to the right two to the left the second 30 seconds you had a burpee here down and back Burpee here and then the last 30 just burpees okay your Burpee can be a step back Step Up full extension or jump ready let’s slide come on two to the right two to the left [Music] four three add a burpee at one end let’s go not both just one end [Music] 30 seconds right here then we’ll go just burpees 15. [Music] five all right two one just burpees let’s go foreign [Music] two one rest good 15 seconds to rest and we’re back to lateral slides if hypothetically Everything feels heavy right now just keep moving okay two one let’s go one two one two there are certain combos where you’re like why because I feel like I’m pushing through sand just keep moving we’ll breathe you’ll move again in a different way soon the most important thing is you’re working hard literally your body is pushing itself whatever you came in with today however heavy or not your legs feel right now mine feel kind of like I’m moving in slow motion just keep going 15. we’ve worked hard this week so you can expect your body some days to not feel optimal but you keep working through six add that Burpee in four three two one I’m gonna add it at the other end this time [Music] good job 10 seconds just burpees [Music] three two one just burpees let’s go [Music] last round of this one then we’ll switch it up you’re doing fantastic eight seven foreign two one oh 45 rest for 45. two circuits done if you don’t want to rest for 45 feel free to grab water then jog in place [Music] okay we’ve got some kicks forward kicks for your first one so you’re here if you are able at that skip in second one two forward kicks and a squat one two touch down okay and then that last one squat heel tap squat heel tap okay forward kicks in four three two come on right here [Music] stay on the floor just by kicking moving your arms don’t lean back like this keep your core stacked I want to keep your core engaged I want to keep your back safe 10 seconds you’ll go kick left kick Right Touch the floor in a squat thank you three two here we go left right touch down come up that’s it rock it out [Music] great job 15 more seconds three two one we go squat heel squat heel if you want to hop hop when you touch your heel you can also just keep it moving quick on the floor it’s your workout so move how it challenges you ten two one rest I can tell we’ve worked hard this week guys I feel it too I’m so proud of you we’re going back to forward kicks and after this we will cross over into that second half of the workout okay breathe deep forward kicks let’s go [Music] arms are working as well good job 10 more seconds we’ll go with a squat in the middle of those two kicks good job three two let’s go left right Squat and up [Music] [Music] beautiful 15. and you’ll just take that squat two one here we go squat heel you hypnotize me 15 this is your last round come on [Music] go seven six two one oh breathe grab water I’m moving with power this week it takes a lot out of you okay today’s goal just move [Music] all right we’re gonna go into a standing position for mountain climbers so standing climbers can be low impact here if you can go a little more skip if you can go all out punch punch punch your opposite are moving then four climbers four jacks then just jumping jacks okay climbers only let’s go beautiful you’re moving today to start a great day or to close out a great day 15 seconds you’re not punishing yourself you’re not working anything off you’re getting stronger you’re adding Fitness to your world not doing it to take anything away two one let’s go four three two one four jacks [Music] hypnotize me [Music] one more round and then we go just jumping jacks three two one right here you can rotate if you would like you can do some star jacks okay just move foreign three more three two one breathe for 15. good job same thing one more time what I was trying to say is don’t be here and Associate this workout with working something off or with guilt or with shame this is benefiting you baby this is all for you let’s go I want working out with me to be a positive impact on your life okay you deserve to feel how you feel post-workout to feel great you’ll go forward you’ll eat well you’ll hydrate well you’ll sleep well you’ll stay active throughout the day it’s about what you can add to your life not what you can do to take certain things away here we go four and four ready let’s go four three two one four jacks foreign [Music] [Music] two one right here just jumping jacks breathe [Music] last 15 bend your knees a little keep them under your body don’t go out here right here [Music] light on your toes give me five four two one breathe 45 seconds rest you made it through circuit number four we’re moving along guys okay breathe walk around [Music] a little bit of fluorocardio here okay we’re gonna go inchworms so you’re walking your hands out and in out and in looks like this here’s your three exercises inch worms exercise one okay Walk It Out four climbers walk it back in that’s exercise two exercise three just climbers okay let’s start with inch worms in four three two one walk it out and back to your toes [Applause] good now try to move your hands just a bit quicker 15 more seconds think of this as upper body cardio even though you’re using your core think of this is your arms working working five seconds the next time you walk it out add four mountain climbers and then walk back in let’s go ten more seconds and we’ll go just mountain climbers for those if you need to dial it back just step and knee drive you need to drive right up to your chest three two one okay you can go here if you’re able speed it up beautiful job 15 more seconds try to keep your butt low three two one okay rest on your legs give your arms a breather this is the tough one we’re gonna stand back up after after round two here let’s go inch worms two one we’re already back 15 seconds flies by when it’s rest time just the inchworms arms are moving moving moving [Music] good job six seconds you’re gonna add those four climbers in at the end of your inch worm two one add them in four foreign [Music] through this one then we’re switching it up 10 seconds you’ve just got climbers good walk it out on the next one stay out there three two one let’s go 30 right here that’s it 15 second Sprint let’s go go [Music] five four three two one stand up you got 45 to breathe and or jog in place oh let the sweat fall you’ve earned it huh okay [Music] 20 seconds and we go again curtsy lunges and then a curtsy reach and pull so we’re getting our upper body involved again and then high knees with the pullback so it starts here crazy lunge okay then you’re gonna add in pull up pull up pull then you’re just gonna go pull pull pull okay courtesies first two one let’s go if you can hop you want to hop it over if you need to just step stay low and move quickly what I want to make sure of is that you don’t sacrifice form and start getting up here knees go wonky stay in line chest hips knees ankles good job six seconds reach up for the middle and pull it down to the side here let’s go foreign [Music] five seconds just reach and pull two one let’s go jog in place pull pull good [Music] you want to make this a little more intense get your knees up let’s go 15. [Music] five four pull three and rest fifteen and we’re going just for the curtsies breathe this is how you should feel don’t leave don’t even think about it you’re doing great we are too close to the end two one let’s go just the curtsies foreign [Music] way too soon I just kind of went into it I didn’t mean to do that seven at the pull in five three two one pull from The Middle [Music] yes good job just a pullbacks in seven two one Jog and Pull and Pull and pull good job now a little quicker for tin light on your feet as heavy as they feel move five four two one breathe who made this workout oh my gosh this is crazy you’re doing fantastic okay we’ve gotta finish here literally all about moving okay we’re headed from the top to the bottom just doing everything for about 10 seconds okay I will tell you what we do five seconds before we do it same thing that we’ve done from the start of the workout to the end and that’s it you’re done okay we start with high knees and then the high knee butt kick combo then butt kicks ready four come on you got this top to bottom and we’re done let’s go work harder each exercise four high knees four butt kicks and two one let’s go one two three four there you go last round just do our butt kicks go go go go we’re just gonna move for about three minutes straight here okay lateral slides two one let’s go [Music] good add the Burpee in at one end two one let’s go just move don’t worry about being perfect here good next Burpee keep doing burpees let’s go 10 seconds of burpees good job three two stand up give me kicks right here [Music] good watch me two one squat kick kick good just mirror me just do what I do three two just the squat [Music] and rest beautiful second half here all right we’re going standing mountain climbers three two one right here let’s go good four climbers four jacked [Music] that’s it now just jumping jacks go go go go go walk it back to the back of your mat inch worms three two one let’s go [Music] next inch worm add four mountain climbers three two one let’s go [Music] good the next one stay out there just climbers go [Music] five stand up and four three two one come on up curtsy hops curtsy Hopson Pole and then the high knee pull Sprint and that’s it let’s go attach here give me five four add the hands in three two one let’s go just the hands ready two one pull pull this is it 30 seconds we’re done good 20 seconds left let’s go this is the finisher so finish strong 15 14 more pulls good 12 11 9 8 give me seven more six five four three two one and breathe you have made it to your cooldown stay standing walk around for a second don’t forget if you got anything out of this workout subscribe to the channel give it a thumbs up share it with a friend big deep breath in arms up exhale just breathe for a second you should feel like you just did a full out Sprint exhale hands on your tailbone gentle push what you accomplished today was not easy I know that take your heel back I felt it too I felt the heaviness of working really really hard and this being like the last workout of the week if you’re feeling like wow that was super tough I want you to be proud not because I ever want you to overwork yourself to where you’re not listening to your body but because there are days probably more often than perfect days where you feel like ha I feel a little heavy feel a little tired like your legs just feel like concrete right I feel that way too I know I worked hard in the past couple of days but what I know no matter what come back to the middle is that every day you show up and you give your best and that doesn’t look the same every day it looks like maybe today I’m a little more mentally physically just like oh I just need to get through it we have those days maybe today is more of like a let’s go bring it I feel amazing whatever day you have or if it’s somewhere in between those two show up and do what you can with the day that you’re blessed with okay each day is a blessing not a burden not something to wish away not something to just get through okay hands up stretch your side body here keep your spine tall then Arch over you’re here for a reason maybe this is a tough season but you’re here for a reason maybe this season is meant to teach you to strengthen you maybe this season is to help you feel like you’re reaping all the rewards that you deserve from working so hard we’re all in different seasons but what I can promise you is every season is happening to you for a reason you’re going to get stronger you’re going to learn maybe you’re going to be rejected from something that you really wanted it’s your guided step next that’s the most important okay no one that’s ever been any type of successful has said you know what I didn’t fail it didn’t feel hard at all there were so many of those things but what they chose to do is not go to that thing and say that’s it for me I’m gonna throw my hands up throw in the towel they said you know what what can I learn from the season how to do it better next time okay let’s do it better next time you’re in this season for a reason keep pushing keep learning keep getting stronger and keep reaping the benefits of not quitting no matter what season you’re in before you head out make sure to subscribe to the channel and share this Channel with your friends it’s about to be an epic week ahead guys have an amazing day I love you and I’m so proud of 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.

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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.

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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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