30 Minute Intense Cardio & Abs Workout *No Equipment Needed | Summertime Fine 3.0 - Day 2

30 Minute Intense Cardio & Abs Workout *No Equipment Needed | Summertime Fine 3.0 – Day 2

Video Transcript

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what’s up everyone it’s sydney and this is your 30 minute intense cardio and abs workout no equipment needed so grab your mat and let’s get started what’s up everyone welcome to day number two of the summertime find program today is a no equipment no repeats cardio and abs workout so all you’re going to need is a sweat towel and your water bottle and just some space to move i will be providing modifications right up here so if you ever need to slow anything down just know we’re working pretty consistently from the start to the finish so pause and take a break if you need it but don’t pause and leave just pause and breathe okay modifications are there to slow it down or break up the movement just a little bit but know this workout is going to be intense because we’re working on endurance we’re working on core stabilization so let’s go ahead and jump right into your warm up thumbs up if you are ready day number two here we go crossbody arm swings two one let’s go good job start your breathing now we’ve got a two minute warm up and then we hop right into three cardio moves good heels to your glutes and let’s pull pull great job so for the most part i group together your cardio and then your abs so you’ll see a common theme with each kind of set of movements arms to the side twist twist [Music] great job very excited that you’re here proud of you for showing up if this was tough for you to be here today even more proud okay sometimes the hardest part is just coming here and pressing start so i’m super pumped that you’re here reach it forward and stand let’s stretch the back of your legs out great job 25 exercises and i promise it sounds tedious but the more variety we have often the more quickly the workout flows you’ll have 15 second breaks in between each one in which i’ll show you the next exercise you can grab some water okay all right roll your ankles good job and then the last one let’s stretch your calves out a little bit bend and straighten your back leg good switch it over [Music] there you go all right hips back and [Applause] [Music] forth three two one all right you jog in place we start together in 15 seconds our first move is a slide and a knee drive modification is there you’re going to go over up over up okay trying to get your inside leg to take you straight up and then over two one let’s go 45 seconds here use your arms to help you get up great job you’ll notice the more you control with your core the easier this is if you’re kind of all over the place it gets a lot harder to swing from one direction to the other there you go kicking it off with move number one you’ve got thirteen good drive it up five four three two one breathe lateral slides are next two slides one two one two okay drag in place we’ll go in six big deep breaths i promise the more we go the more you need these breaks let’s go [Music] good keep your hips facing forward keep your toes forward don’t cross your legs in the middle good job i like to do a little tap here and then go again that’s it you’re doing great cardio exercise number two still with me i know it’s only number two six five rest in two one good job scissor chops down burpee at the end it advances quickly so you go here chop it hands down burpee up and back and then go again two one let’s go use your arms good job get into your rhythm here it’s your workout i’m here to push you i’m here to show you what you’re capable of but you got to breathe and you got to keep working 15 [Music] 10. good job come on three two one give me your right elbow on the floor okay right side plank cross down we’re here okay modification is there cross and open two one let’s go good you can double your mat up if that would help so we’re working a little bit here in the transverse plane also the frontal plane but this twist adds in just a little bit more spice great job open all the way back up at the top 15 more seconds make sure you’re exhaling right here good two one rest good now we do the same side side plank tap same kind of position right here okay that oblique working again big deep breath two one let’s go good modification is there you can drop to your knees your shoulder yes will start to burn but it’s going to get a break after this so push through [Applause] [Music] beautiful work you’ve got 17 left ten nine six you’re going to stay right here in three two one good right here off of the side plank you’re going side mermaid lifts here or here or modification bent leg both legs okay you’re using the oblique on the top now so left oblique hands up legs up let’s go so at the top you can see i’m on my glute here not on my hip bone i’m rolling back onto my glutes and then i pull great job 30 more seconds beautiful tin four one more rest good you’re switching it to the other side same exact sequence side plank cross down side plank taps and mermaid lift okay elbow here if you need it we go in three two one cross down [Music] there you go beautiful work you got to keep breathing though through everything that’s burning everything that says i’m tired mentally this workout is almost if not more than a challenge mentally than physically just to keep going mindset through the burn through the fatigue [Music] that’s it two one rest all right same thing side plank kip taps if you’re modifying you’re taking some weight off your arm putting it on your knees right here okay let’s go left arm left oblique two one come on and you should be making physical contact with the floor it should feel like a stretch in your side body there’s no rush here this is more endurance it’s more like i kept saying like i’m trying to convince myself push through the burn i know you’re great at high intensity quick powerful dynamic we slow that speed we go for longer sometimes mentally the challenge is bigger seven yes you can come on give me five [Music] rest good mermaids right here legs together dial it back one step by bending your legs dial it back another step by going single leg two one let’s go [Music] try to think of of your ribs and your hips not separating from each other keep them in line [Music] good job thighs are working as well [Music] good work five and rest come on up standing 15 seconds you can grab some water if you need it we’re going high knee taps right here we go in seven two one let’s go [Music] tapping opposite knee you’ve got 45 this one you can increase your speed come on good job up up up up good speed it up again [Music] come on ten nine two one rest standing mountain climbers all right you’re up top here grab water if you need it opposite here here okay speed it up if you can right here two one let’s go good job keep it up keep moving the whole body is working heart rate should be up [Music] good last half here tighter and quicker let’s go go go go tight quick quick quick come on i know you can go quicker a little quicker five four two one mountain climbers on the floor let’s go come on down you can tap your toes like the modification i want you to try and go quick shoulders over your hands two one come on [Music] now think about this are you going as hard as you can be honest if the answer is no or maybe or anything outside of absolutely yes we’ve got to speed it up let’s go [Music] come on drive those knees right under your belly button [Music] quicker for the last ten let’s go [Music] four three two one beautiful job and you’ve got 30 seconds rest here as we transition into the second half of the workout grab some water great job all right we’re going on to our backs now you’ve got a canoe flutter in eight seconds you’re here four modification is there two one let’s go shoulder blades up crunch and keep your legs as low as you can if that means here that’s okay here that’s okay just keep fluttering and you are actively crunching upward good job last 15 right here flex your legs pull your belly button back to the floor let’s go 10 seconds eight seven four three and rest good job open and closed chop your arms and your legs crossing each other okay modification is there big deep breath exhale two one same thing shoulder blades are crunched up off the floor the lower your legs the tougher this is [Music] good job pull your belly button to the floor crunch up even more [Music] good job let’s go 15 relax your head if you need a little break exhale crunch it up again let’s go eight seven two one legs down good job we move into a single leg crunch and switch one leg is here crunch crunch crunch crunch ready two one let’s go crunch up up you can reach your ankle go for it come on the title of this workout is intense i need your effort to match that title are you breathing heavy are you really burning are you pushing through something that’s saying slow down this is hard push past it 15. good job two one and stand up abs get a rest we go back to cardio crisscross arms and legs you go high and low here here just your arms okay legs stay right where they are two one let’s go [Music] good job stay in the center stay on your toes [Music] think of creating a diamond right here [Music] light on your feet i know you’re breathing heavy i know we can do this come on five left knee to right elbow you have options stay on the floor here or add a little hop to it if you’re ready for that three two one let’s go right here [Music] you’re gonna feel your calf on this leg getting tired because you’re hopping on it okay it’s also stabilizing when you have things going opposite ways your body right here has to stabilize so it’s working hard proprioceptively fun word to say [Music] 15 go go you’ve got six don’t stop two one okay now stop same thing on the other side we’re so close so close let’s go left arm right knee two one come on [Music] [Applause] there’s that big deep breath i need from you let’s go [Applause] 15. [Music] six two one last thing we have here crisscross knee drive alternating crisscross right okay every other one you bring the other leg up two one come on cross left cross right notice how much my arms are involved get yours there too when my legs cross arms cross i go back up drive [Applause] keep on breathing let’s go 15. go for it go for it one more each three two one rest and come on down to the floor leg raises now i want you to try putting your water bottle here take them to each side so here down up and over ready let’s go [Music] when you release your legs you can go just one if you need to modify but do not let your back roll up this way okay this anterior pelvic rotation the opposite of what we need [Music] six [Music] three two one breathe good job table top crunches to one side bring your legs right here taking your hands together up to each side three two one let’s go up and twist up and twist keep your knees over your hips [Music] uh exhale come up and then turn you’re doing amazing stay with me two one and breathe double tap bicycles regular bicycles you’re just taking the elbow over twice one two one two ready three two one let’s go one and two come on i’m with you i feel it i feel it too i know you can i know we can [Music] go for it go for it don’t stop three two one breathe great job and you’ve got 30 seconds to rest and we’ve got some compounds to finish with okay 30 seconds grab water you’re doing great first one we’re gonna give your abs a rest and we’re gonna go for two jumping jacks two cross jacks two ceiling jacks okay ready let’s go one two one two one two keep it up just keep going two and two now once you get that speed it up let’s go come on [Music] stay with me 12 more seconds come on two one rest one more time through that and then we go two core compounds okay last one here since it’s a compound four three two one same thing go one two cross double punch one two let’s go good keep it up keep it up almost there quicker now let’s go ten six five three two one come on down to the floor two wiper jacks two tucks two butterfly crunches looks like this you go one two to the middle one two feet together one two ready let’s go together wiper one two tuck it in one two feet together one tap two keep going [Music] huh [Music] six five [Music] rest good job you’ve got one more round of that one we go in 10 seconds and you’re going for 60 seconds the last minute you don’t need a break at the end right your cooldown is your break so we go in three seconds 60 two one let’s go wiper open it up tuck then butterfly see if you can release your hands from the floor this time [Music] and when you’re taking your wiper knees to the left push your right shoulder down come on you’re almost there 15 seconds i know it’s burning i know we can let’s go ten nine four three two one and you’ve made it to your cool down amazing job high five take your legs back behind you let’s go down to your stomach and stretch it out amazing job take your arms out to the side bend your left leg take it over outside of your right hip good i want a good hip flexor stretch here beautiful bring it back in switch it over as you continue to breathe left leg outside the right hip or right outside the left whichever one you did not just do and come back into the middle legs flat toes straight back from your hips hands under your shoulders and press up to the ceiling i am so proud of you today i know this workout was non-stop it was intense it was challenging in terms of your abs in terms of keeping your cardio going if you didn’t push 100 i want you to evaluate how you’re showing up to your workouts okay tuck your toes down come back reach your hips back and as the clock rolls out to zero think about that for yourself if you’re not here showing up giving your 100 i know not every day is perfect but if you’re outside of the workout not taking care of yourself your workouts will not get better come up to your hands and knees we can’t just continue to ignore not getting sleep we’re not hydrating or not eating the right way open up your hips and your spine here if you’re not taking care of yourself outside of the workouts right leg up beside your right hand shove it down turn over towards that front knee you can’t expect your workouts to feel good and i don’t want you to show up in a way that says oh man this isn’t going to feel great i’m tired i’m stressed i’m anxious i’m dehydrated i’m hungry but i’m just going to push through it there’s only so many times you can do that before you realize i’ve got to control things take responsibility for myself i know not every day is perfect and i know we’re humans so life happens and it’s imperfect pretty much all the time in terms of absolute perfection and consistency so switch legs that’s not what i expect but i do expect you to put an effort to say if i take responsibility for myself my sleep i can drink water i can eat the foods that i want i promise you this is all going to feel so much better okay so evaluate always kind of take inventory of your efforts come up in the middle both legs straight let’s give a straight leg bent leg kind of rock here and i only say this not to be hard on you not to be rude or blunt but to be honest with yourself this is your workout this is your time and most importantly this is your life and i want to be a part of your life to where you think you know what i am worth it i am capable of making decisions that say yeah you’ve kind of got to get it together here you’ve kind of got to stop acting like all your excuses are valid all the time right i’ve done that for myself recently just making sure i take a couple seconds to even think about going to the grocery store and then i plan it out the next day okay instead of just constantly saying i don’t have time i’m not going today i don’t have time to do it today so i just don’t think about it anymore plain when you can and prioritize that okay i know it’s hard and i know it’s not simple but i promise the more simple actions you take consistently the easier this all becomes so don’t over complicate it don’t try to start a whole new life today or tomorrow try to make one or two decisions right here today that says because i am a priority i will do this because i am a priority for instance i’m going gonna keep my water bottle around me because i am a priority i’m gonna get enough sleep because i am a priority my mental health is not something that i’m just gonna keep brushing under the rug and say i’ll fix it one day when life’s not so crazy fix it now pay attention to it now and keep showing up for your workouts in a way that says i’m prioritizing myself because i respect my body and what it can do for me so show up back here tomorrow with that mindset okay we’re gonna keep rocking hard day number two of your summertime find program 3.0 is complete before you head out if you wouldn’t care to do a quick favor for me give the video a thumbs up right here and then subscribe to the channel make sure that little bell notification is on so you can get an update when i post a new video and then share this workout with all your friends no equipment needed modifications so it’s perfect for anyone anywhere and that’s my whole mission i love you i’ll see you back here tomorrow bye everyone [Music] 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:

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

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Yoga Sets

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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

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30 Minute Intense Cardio & Abs Workout *No Equipment Needed | Summertime Fine 3.0 – Day 2