40 Minute Bodyweight Cardio Party-O Workout | FOCUS – Day 10

15Oct

40 Minute Bodyweight Cardio Party-O Workout | FOCUS – Day 10

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Video Transcript

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what’s up everyone it’s sydney and this is your 40 minute cardio cardio workout no equipment needed so grab your sweat towel and let’s get started [Music] up everyone i’m so excited that you’re here today for this cardio workout i think this is going to be a really fun format 30 seconds of work per exercise and for some circuits we’re going to do two exercises together some three and some four we’re gonna roll right through with a lot of variety today so just make sure you’re ready to move as you can see no equipment needed today so just grab your water and your sweat towel and we’re ready to rock okay make sure if you ever need any low impact modification just take it to the ground and do the same exact thing as we would be doing with impact okay also very important breathe this whole workout is movement it’s all about moving at your pace you don’t have to have a choreography or a to the beat mindset you just move 30 seconds of the movement at your pace okay so thumbs up if you’re ready let’s jump right into the warm up arms over your chest three two one let’s go and i say that because i think a lot of people think cardio cardio i have to be able to keep a beat i have to be at the same pace it’s just 30 seconds of movement because i know we’re all at different fitness levels even day to day sometimes you need more sometimes you need to dial it back timed intervals is where i tend to go because i know together we can work hard for 30 seconds whatever that looks like for each of us all right heels to glutes for all the people out there that claim they don’t have rhythm no worries we’re just moving together take this workout with you when you travel when you don’t have dumbbells or any day you’re just feeling like getting your heart rate up like i said tons of variety today four two three two and one good take it out a little wider bend and straighten get this solvent great job one hands down in front keep your legs nice and straight big deep breath out [Music] here we go open your arm up to the ceiling just a little rotation of your core great work it’s gonna be a lot of fun today i’m glad you showed up for yourself very proud of you for choosing to move your body two and one good take it over to the left side both feet point towards the left and let’s rock it down open up those hips and as you lift your hips up i want you to focus on stretching your calf so drive your heel down to the floor and back down [Music] and back up heel to the floor stretch stretch stretch stretch four three two take it back and switch legs you can stay right here with your hands and let’s go down and take it up remember calf stretch so get your heel down good and back to the floor hips and hamstrings and calves here all right take it back up good job and set both feet up top drop your hips down open your knees up swivel swivel good come on up give me three squats three two one and let’s jog in place your first move jumping jack chop out okay we go in seven seconds right after that lateral slides right after that knee drivers okay let’s go in two one right here for 30 seconds chop middle chop up and up good job you stay here for 30 right after 30 right into your lateral slot no break just movement good eight more seconds here we go eight seven six five lateral slides in three two one let’s go over and touch over touch [Music] good 30 seconds here [Music] in 30 seconds or in 15 i should say meet me back in the middle need drivers taking your hands up to the ceiling and driving for her leg good job four three meet me in the middle two one four three two one switch you can go on the ground or you can hop [Music] good 15 more seconds and i’ll show you we’re gonna drop into a little squat pulse good nine eight and then you’re gonna know your first four exercises good job two one right here squat pop pop squat hop pop let’s go good your pace so if it’s quicker if it’s slower that’s fine hop down good 15 more seconds then we’ll take a 15 second break and start at the top eight seven good job four one more three two one fifteen seconds to rest grab water if you need it we start again with a jumping jack chop out and seven should open my bottle first [Music] three two one let’s go good job just breathe now you know what’s coming okay same four movements make it your own right have a little party today anytime you want to turn it up make it your own just keep moving you’ve got seven seconds come on six five right after this lateral slides and go [Music] that’s it 30 seconds at a time [Music] 15. let’s go touch push push good seven we’re back to our knee drivers in three two one right here four three two one and switch [Music] good work 15. come on and then we’ve got our squat pop pop [Music] good give me four three two one let’s go down pop pop [Music] good work come on you get a 15 second rest and one last round of these four where i want you to make it your own okay ten good job seven six let’s go two one rest for fifteen let’s close it out right here grab water jumping jack chops in ten [Music] here we go three come on finish strong two one let’s go good and then this part of the party is over and we move on to two exercises next super set [Music] there you go come on up and chop 15. seven more seconds let’s go six five three lateral slides two one let’s go touch slide slide great work breathe come on fifteen seven back to the knee drivers in four two one let’s go four three two one [Music] nice work 15. then we’ve got our squat pop pop and we move it on nine [Music] come on four three two one let’s go down pop pop that’s it come on down sit up up down sit 15 come on keep it up ten [Music] give me five four three two one and rest you have 30 seconds rest grab water feel free keep having your own party dance it out the party mindset is all about i’m doing this because i enjoy it because it’s beneficial to me okay so we’ve got high knees times four punches times four next looks like this four three two one four three two one after that jab jab cross okay let’s go in fifteen i’ll get you started off on a fifteen second we go in nine high knees times four punch times four ready three two one let’s go one two three four four right here you just go for 30. good after this we jab cross jab jab cross [Music] good five seconds meet me right out here with your right arm in front two one let’s go jab jab cross jab jab good good little shadow boxing good switch arms keep going let’s go [Music] good are you breathing all right three two one and rest for 15. good job four high knees four punches if you want to add little hand weights to that second exercise go ahead and grab them now we go in five seconds don’t have to but just if you want four high knees four punches let’s go good job 15 seconds [Music] stay in it get into your groove and just keep rocking eight more seconds right arm out front we go there first three two one let’s go jab jab cross bring that back hip through as you cross good switching arms and four three two one let’s go seven seconds come on three two one jog it out 15 seconds one more round of that super set and then we’re moving on to a trio three exercises last one here four high knees four punches let’s go [Music] good work come on keep this momentum up 15 more seconds come on can you get more punches in let’s go seven [Music] three two one right arm let’s go jab jab cross [Music] that’s it come on celebrate your strength punch let it out four switch arms in two one let’s go come on seven three two one rest beautiful grab some water we’re rocking we’re still moving we’re breathing deep now moving on to some high knees clapping okay so i’m going to show you the three exercises before we get into it and we’ll go in 20 seconds high knee clap in the front okay so you take one knee here here here here okay stay on the ground just like this then you go overhead clap butt kick okay then you go squat cross punch okay we start in the high knee clap two one let’s go you can do this with a little bring it around town if you want or you can take it right here totally up to you just move you don’t have to make it loud but also you can clap it out 12 11. up next you’re going to the butt kick and overhead clap in six and five come on [Music] two one butt kick go up up up up that’s it arms and legs stay on the floor and take that hop out if you need to [Music] 15 you drop it into a wide squat and we cross punch let’s go 12 11. here we go four three two sit it down right here cross cross good hit me with a double time here [Music] good work let’s go punch punch 15 go go [Music] [Applause] 10 seconds then you breathe give me eight seven go go go three two one rest 15 seconds we’re back to the high knee with the clap like i said you can go right out here or you can bring it around here here okay let’s go in five you’re doing great round two three two one let’s go [Music] and if you’re on the ground we’re doing 30 seconds of work no matter what if you’re right here it’s fine you’re moving make sure keep your core in control five more seconds and we’re going overhead with the butt kick two one let’s go there you go come on get it up this is your pace you’re doing it for your heart you’re doing it for your mind you’re doing it because you know you’re gonna feel so good after this five more seconds you drop into that squat give me double time two one let’s go [Music] good other arm is right here at the face just ready and protecting go go good you’ve got ten come on nine [Music] five more seconds go go go go three two one rest for fifteen last round i think this is my favorite circuit so far come on give me your energy it’s not about matching it’s not about coordination it’s about your effort two one high knee knees in front you’re not feeling the clap just give me a high knee skip we’re just high knees in general okay [Music] good work [Music] that’s it five seconds you go back kicks three two one up that’s it come on make it your own fifteen [Music] that’s it ten nine five more seconds you go squat double time punch up which means half as fast as you can two one let’s go good crank it out here go go go come on 15. a little quicker for 12 11 10. come on five seconds go two one and breathe all right great job cardio cardio i hope you’re having fun hope you’re checking in with yourself remembering why you’re doing this great work we move on to four exercise circuit just like the first circuit that we did four exercises [Music] we’ve got kind of some jumping jack iterations here toe tap punches so if you think of the edge of your mat pop right here then you think of punching at the same time as your opposite leg so just do it with me here boom boom boom then you just speed that up okay after that cross jacks open arms and legs cross them right here okay then you’ve got toe tap jacks so you go same toe tap arms are just here and then we’re going regular jumping jacks okay so we’ll start with the toe tap punches in 15 seconds let’s just get going right here together okay you speed it up if you can in eight seconds start with the feet i want the feet moving get your arms just coordinated stay tight here in the middle two one let’s go [Music] good and if it’s a heel tap that’s also fine just move [Music] you feel like you’re doing the same arm same leg it’s okay there’s no pressure to this workout i hope you get that by now you’re just moving i’m moving we’re going cross-jacks in four three right here two one let’s go [Music] modify you’re crossing crossing the toe [Music] good think of your strong shoulders here kind of brushing across a level plate right or a big table 15 seconds good job toe tap jacks so the same thing that your feet were doing the first round ready let’s go right here up up 30 seconds here you can also give me a heel tap [Music] good and then we’ve got in 15 seconds just 30 seconds of jumping jacks if you want to get real intense you can go star jacks for star jumps five four two one right here or okay go where you’re ready go where you’re challenged [Music] 15 seconds you’re doing amazing come on can you speed it up nine [Music] six five let’s go [Music] and rest good put your feet flat on the ground i know you’ve been on your toes for a while nine seconds and we’re back to toe tap punches let’s go get the tab three two one and we’re back 30 seconds we’re in round number two so now you know what’s coming now you make it your own [Music] good 12 more seconds when we cross it arms and legs good are you having fun yet i want the answer to be yes yes two one let’s go cross cross just imagine your healthy itself is coming alive right now okay you’re doing something that’s got your heart rate up it’s got your breathing really taxed and hopefully if anything you’re just enjoying the fact that this is for you this is only your time seven seconds you go toe tap jax come on four three two one let’s go up your health is your biggest asset health is wellness health is wealth too right you’re healthy you’ve got control of everything that you need to move forward in terms of motivation in terms of big goals right we can’t take our health for granted nine eight we’re doing jumping jacks in five three two one get the feet back to normal let’s go right here that’s it wellness is physical it’s mental it’s emotional it’s spiritual it’s everything under the best version of you 15 seconds [Music] good job come on eight seven [Music] three two and one you’ve got 15 seconds rest and we have one more round to that one good work [Music] are you ready let’s close it out here roll the ankles if you need to toe tap and punch let’s go [Music] you’re strong you’re capable you’re worth it any day you’re worth it not just when you feel like you’ve earned it with great nutrition for perfect hydration any day you’re worth it [Music] eight seconds and we cross it all let’s go four [Music] three two right here and we cross go go here you go make it your own here 15 more seconds and then we’ve got your toe tap jacks tapping out front arms go overhead seven strong shoulders great work two one right here and go keep your arms just a little bit bent so it’s a little easier to move them at the same pace as your legs [Music] perfect 15. let’s go 10 [Music] you’re almost there we got four three regular jacks into one up up up close this circuit out [Music] come on i’m with you [Music] light on your feet you’re moving moving for 15. strong body calves are getting stronger four three two one and rest okay you’ve got your longest rest of the day 45 seconds here feel free to jog in place dance to any music rock around grab water breathe 45 seconds and we’re gonna start our second to last circuit [Music] four exercises you’re gonna know a lot of these high knees is number one you’re doing it on the ground you’re right here high knees then you got two taps right two taps left high knees one two one two okay then knead elbow on the left leg then knead elbow on the right leg let’s go with high knees three two one come on feel free to move around here front to back side to side good job come on you got the energy still it might not be the same as when you were in the beginning of the workout but we are in the last quarter of the workout now [Music] so you gotta be bringing it like you would bring it for a home stretch four seconds give me two taps on the right knee two on the left let’s go one two switch you can make this whatever you want you can swing it around you can skip way over or you can keep it right here your jam good you can do a little disco come on ten seconds [Music] good job three give me your right knee two one let’s go up up just driving think of pulling your rope down to your leg yeah there we go [Music] 15 more seconds right here then we switch over [Music] plant yourself bend this leg on the ground eight seven ready to switch all right let’s go three two other side and go [Music] 30 seconds here can you breathe for 15. 15 more seconds how you doing pretty good wonderful fantastic great i’m not doing that to make i’m just trying to convince you keep your mind at a good positive place three two one rest great work i know this is not an easy circuit ten seconds we go high knees again come on party it out shake it out if you need two four three hi knees let’s go [Music] you’re in control of your breathing right in through your nose it doesn’t have to be rep for rep with every high knee it just needs to be a pace [Music] eight seconds and then we’re gonna go two right two left the fun one then the middle where you can make it your own two one let’s go up up hey come on [Music] when i say cardio partial i mean celebrate your health celebrate what you can do that maybe you couldn’t a month ago a year ago [Music] maybe you’re doing something right now that you thought i would never try that and you’re here and we’re moving that’s what we celebrate progress pushing through adversity two one right leg let’s go that’s what life is about celebrate big things small things they’re equally as important [Music] and they keep us going towards the next milestone the next piece of progress because remember why you’re worth it always no matter what you hear what you think what you see you are already enough switch legs in three two one let’s go come on [Music] good work 15 more 13 12 11 10. six more seconds five four three two one breathe for 15. let’s close this one out okay [Music] come on i care about you you’re here i’m so grateful for that and i’m so proud of you [Music] let’s go high knees two one last round get it check in with your breath good job last push through this circuit then we rest six five two in the middle four three two let’s go come on fifteen [Music] three give me that right leg two one let’s drive come on [Music] beautiful they’re doing amazing your effort is perfect [Music] maybe when you feel like you got to stop and breathe don’t leave breathe come right back nine eight are you ready to switch legs good let’s finish out this circuit in five seconds left leg three two we’re over last thirty come on [Music] perfect 15 more seconds and we’re breathing and i’m gonna show you your last super set this is it ten nine alright a little faster go six five four two one rest [Music] all right let’s go we gotta close it out okay so we have burpees you knew that was coming right burpees and then a trio of exercises so four four four four high knees four butt kicks four squat hops okay one two three four one two three four one two three four let’s start with burpees and four ready two one come on up and back and hop [Music] then you can go all the way to the floor you can add a push-up this is your jam remember you celebrating your health 14 seconds four high knees four butt kicks four squat hops [Music] four three meet me in the middle two one let’s go one two three four and your four squat hops will be a little slower and right back into it [Music] 14 seconds come on one two three four [Music] three two one rest great job two more rounds of that and that’s it cardio cardio come on i know you’re having like a little bit of fun just like slightly all right two one burpees round two [Music] just think you finished two we move right into three and that’s it 15 seconds and at the same time we’re one rep at a time right don’t get ahead of yourself you’re breathing right here right now still has to move okay five seconds and you come up three two one let’s go four four four [Music] beautiful 15 seconds we know it’s coming right we’re just gonna roll right into the next one we’re already here why wait right let’s just get it over with five seconds burpees last round three two one come on let’s go 30 seconds here you’re done with burpees and then we’ve got that final sprint of four four four come on let’s party celebrate your health 15. [Music] [Applause] good job give me eight more seconds seven six come up for four four fours and four three two let’s go this is your sprint [Music] come on can you give me some quicker movements 15 more seconds let’s go [Music] five four three two one and breathe step it out right here side to side you’ve made it to your cool down that’s it i just need your breathing to slow down stay here good job 15 more seconds left your hands here in your nose that’s it four three you can stop your feet let’s go up and over big pull i am so proud of you today use this workout anytime you need to get your heart rate up and you just don’t want to think about it you just want to go go go switch it over give me one more minute of your time here good take your left heel back onto the floor right leg steps forward and you let your body shift as long as your back heel is on the ground i want that calf stretching i want you breathing here lift your arms up exhale step up and switch legs get that heel down on the floor let your weight shift forward as much as you can with the heel touching hands up exhale open your legs up toes point towards the middle straight leg bent leg great work today way to push yourself no matter what you came into this workout feeling like or thinking this was going to be a hope right here in this moment you’re proud of yourself what i don’t want to see is you putting yourself down okay anytime we do cardio without a doubt someone’s going to feel like one of the moves they just couldn’t get coordinated i did some that on that workout as well cross your arms over your chest hold on to that left arm okay i don’t want to see your i don’t want to see you putting yourself down saying well i had to modify i couldn’t get this one coordinated it’s fine the whole point of this workout was movement and to have fun celebrating your health switch arms through that movement i wanted this movement to be an expression of your gratitude for how far you’ve come in your journey okay as long as we keep our perspective there that’s where it will stay not i didn’t like it because i had to modify or i wasn’t great at it but i did the best i could just don’t start any compliment or post-workout thoughts with that negative downward trend of something about yourself or the workout start it on an upward trend same thing with your day start it on an upward trend roll your ankles okay don’t wake up and say i got to get through this and this and this and then i’ll be able to come home and sit down don’t start at the end of your workout conversation with yourself your internal dialogue with oh my gosh i did not do great on that started in an upward trend your day your job your relationships your post-workout talk your pre-workout talk upward perspective is everything for setting the mood for everything okay you may not always be dealt the best cards all right you might have a terrible hand but if you are willing to play if you’re willing to step up to the to the plate to the objective to the challenge you’re already halfway there okay the way you think about your abilities dictates a lot of how that outcome will go so you step up to the plate you think it’s going to go great you think i can do this you think i am worth it and it’s going to change the game for you in life and fitness in every situation that you’re in perspective on i’m grateful to be here i know it’s gonna challenge me and make me better i know i can do it and i know i benefited from this workout that’s how we move on and make this a lifestyle okay don’t punish yourself persevere and receive the benefits whatever they may be learning success health happiness i love you and i’m so thankful that you were here today before you head out make sure you give the video a thumbs up and subscribe to our channel so we can keep getting these workouts to more people all over the world who deserve it and i will see you right back here for our next workout have a great day [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.
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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

Ready to elevate your cardio workouts?

Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.

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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