40 Minute Low Impact Cardio & Standing Abs Workout | STF 2023 – Day 17

02Oct

40 Minute Low Impact Cardio & Standing Abs Workout | STF 2023 – Day 17

By Cardio 0 Comments
Video Transcript

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what’s up everyone welcome to your 40 minute low impact cardio and standing abs workout it’s going to be a great workout for all Fitness levels and you don’t need any equipment today but if you’d like to bring in some light optional dumbbells for the standing ab crunches or twists feel free to do that you can always make every single exercise your own so I’ll show you the low impact cardio version of every exercise if you want to dial it up and add a little hop in or add something else in to intensify it just a bit more for what you need today that’s totally fine just make it your own push yourself but I promise this is going to be an intense workout we’ve got 60 seconds per exercise and we’re still rocking in unilateral training so we’re going to work on one side of the body for 60 seconds and then the other side of the body for 60 seconds and then rest for 15 seconds and we’ll do that two times through so you get two rounds per side of your body okay let’s go ahead and get started make sure you have your water and your sweat towel and also make sure you are subscribed to the channel and you lock it in that you’re here with a thumbs up let’s get warmed up [Music] all right let’s go ahead and pull heels to glutes two one let’s go [Music] so happy that you’re here today I want to get your heart rate up I want to get you feeling connected with your core let’s speed that up just a little bit more and we’re going to stay on the ground so you don’t have to worry about making noise bouncing on the ground if anyone around you is asleep or if you’re working out upstairs [Music] two leave your feet on the ground and twist keep your spine nice and tall and also make sure your ribs stay stacked over your hips so you’re not flaring them here [Music] two and hands behind your head big stretch and back to the middle stretch back to the middle [Applause] one more each side good hands on your tailbone gentle push forward and back there you go last two and two perfect step up with your right leg back with your left open your hips and your chest up and a bend and straighten that front leg sink down into your front heel push it away three two and one good switch sides [Music] [Music] two and open it up to the front nice wide stance one leg is bent one leg is straight let’s go side to side [Music] all right work just about 30 seconds left here I want to get all the different ways that you’re going to be moving warmed up before we start so as soon as we start the work you’re already working hard it’s not a warm-up set in your actual workout last one great job bring it right here in the middle squat nice and deep your first move is going to be a squat close stance to wide stance so I want you to go here if you can lateral lunge and then back in feet together if you can’t do the lateral lunge at this moment wide squat narrow wide squat narrow two one just to the right let’s go good bring it back in sit down and keep those hips down okay great job stay low and move nice and quick after this you’re going to do the same thing we’re just going to switch it to the left monster see if you can keep your chest up make sure you’re not twisting two one take it to the right same thing [Applause] good job breathe keep it up [Music] use your arms when you’re out here make sure the opposite arm is out front switch to bring it back in 30 seconds and we rest speed this up [Music] a couple more two one rest good job 15 seconds and we go again going to the right first here we go four three two come on let’s go one minute move that foot quickly you can intensify this by getting lower over here okay you can add maybe a squat jump here stay moving [Music] 30 seconds great work tap go tap go almost there breathe three more three good on your third one take it to the other side two one let’s go there you go [Music] give me intensity move quick quick quick big push 30. nice work come on last 15 quick feet go out in out in come on give me five four three and rest beautiful all right we’re headed up to standing core grab some water oh you’re resting for 30. so in about 20 seconds standing side crunches hands are here if you want to add a dumbbell feel free to add it here in this bow tie hold we’re going to take it back to stretch crunch here stretch crunch okay we go in five if you’re holding a dumbbell here knee to Elbow two one let’s go [Music] and what I want here is the stretch in the oblique exhale bring ribs closer to hips [Music] when you crunch make sure you stay tall and Arch over [Music] exhale ten [Music] two one other leg same thing keep it up oh [Music] good job tall crunch last 30. then we rest 15. and rest beautiful to step that up add some weight or give me a stabilization pause at the top so we’re back to the first side if you want to go one two and then back that’ll turn it up a little bit more for your core three two let’s go [Music] 60 right here [Music] [Music] laughs great job you’re over halfway there on this side make sure you’re exhaling to Crunch over here also make sure you’re not bringing it here with your back rounded okay you’re here tall switch sides two one other side let’s go if you lose your balance it’s okay stop here then just take it back to create that stretch exhale crunch it again you’re doing great [Music] 30. [Music] thank you [Music] two more two one and breathe you’ve got 30 seconds to rest in 30 we’re going reverse lunge forward kick all right we’ve got 15. oh you’re gonna take right leg keep it here all right reverse lunge kick if you can or if you’d like feel free to add a little hop in there but we’re just moving quickly okay back kick two one let’s go [Music] use your arms here as well okay so when your left leg is out front right arm is out front switch to bring it through for good balance oh foreign switching in 15. come on three other leg in two one switch it over let’s go [Music] use your arms to help you fight through this foot that’s on the ground dig that heel in [Music] good 30 seconds [Music] [Music] good job come on burning is there breathing heavy is there we’ve got 12. then we’ll rest come on three more three two and rest okay one more round through each of those if the leg on the ground is burning that’s because it’s working hard you’re stabilizing with that leg through everything else that’s unilateral training here we go three two one let’s go foreign 15 seconds down come on breathe oh the bird is real 30 seconds to go on this side come on whatever you need to do to get through it keep moving that’s the trick today just don’t stop moving if you need to modify stop step okay just don’t quit 15. we’re about to switch legs and wrap up this one two one other side let’s go last 60. [Music] great work exhale stay tall don’t forget your arms last 30 right here come on oh yes good job we got 15 seconds left don’t give up come on we’re about to head to some core so work it out for ten two one rest oh 30 seconds breathe and we’ve got standing twists so you’re thinking opposite elbow to opposite knee okay let’s go with right elbow to left knee take it back out to the side twist if you want to use a weight hold it here we go in eight seconds [Music] here we go left knee up two one same thing here keep your spine tall okay so you’re not rounding keep it up [Music] [Music] 30. 15. foreign [Music] two one other side exhaling right before you twist and then keep that exhale going through the twist [Music] [Music] [Music] good [Music] last 15. [Music] two one rest one more time through and if you’re holding a weight [Music] feel free to really practice that exhale okay so you’re not just twisting with your arms exhale like you’re wringing some water out of some wet clothes that’s your core let’s go [Music] [Music] [Music] good 30. great job [Music] 15. [Music] last one and switch sides let’s go foreign [Music] [Music] thank you 30. 15. [Music] soak in this breathing deep [Music] two more nice and Tall ended out here too one 30 seconds to rest great job we’re going lateral kick and touchdown Okay so keeping right leg on the ground you’re going to touch down beside it step up and then kick it touch down beside the right leg and kick we go in seven if you want to add some intensity to that you’re here hop kick three two one all right let’s go touch down step up kick 60 right here foreign [Music] 30 seconds good work foreign we’re just gonna switch to the other leg kicking to the other side and ten one more in switch two one other way let’s kick last 30. 20. [Music] two more and rest one more per side and then we’ll head back to standing core breathe here we go four three two touchdown beside the right and kick it [Music] [Music] good last 30 right here [Music] 15. [Music] laughs [Music] two one switch sides let’s go last minute of this move [Music] foreign come on you got 30 seconds bang this one out come on go go [Music] 15. [Music] three more and rest ah okay standing core grab water 30 seconds rest so we’re gonna go into disco slant Crunch and side crunch [Music] okay so you think of a disco position right you’re here opposite arm to opposite knee you’re going to take it here then side just go here then side okay let’s go disco cross and then that same knee just comes up to the side that’s it 30. then we’ll just switch legs 15. two one other leg comes this go inside [Applause] forgot how to disco for a second [Music] and this is not a how fast can you do it exercise that’s how well can you squeeze and every rotation foreign [Music] six five good job two one rest one more round through each side hopefully you like this little combo twist and oblique crunch so the Deep core muscles and the obliques are really targeted here all right let’s move the left leg two one [Music] [Music] that’s it last 30 on the side so you can easily speed through this and you can easily do the moves without making the squeeze connection for your abs to get the most out of this I need your abs to be squeezing hard every time 15. [Music] last one two one switch to the other leg let’s go [Music] twist and oblique crunch 30 seconds shoulders are getting a little tired right from holding them up here you’re doing great this is a full body workout if you really think about it legs are working hard in your cardio arms are working hard constantly moving 15 more seconds [Applause] three two one thirty seconds rest great job all right slanted knee drive to standing knee Drive all right so take a slant here just like we were doing kind of just now okay you’re going one two put that leg down one two okay so slant slant front front okay let’s go three two one take it side side front front think of it as a cross body and then straight up good when you bring your straight up knee down step out to get into the slant and you can definitely make this one a little more impact if you’d like up to you 15 and you switch to the other leg coming up in front foreign other side comes up front front step slant slant good same thing here with your core all right keep it stacked 30 seconds on this leg come on we’re getting real close to the finish line [Music] two one rest one more round nine seconds we’re back to moving the right leg here we go hands up let’s bring it right up in front two one here here come on let’s start with the wrong leg keep it going 30 seconds laughs [Music] nine eight switch it over in six three two one other knee front front step across across [Music] thank you [Music] 30 more seconds come on [Music] laughs twelve [Music] five and rest beautiful job we’ve got a side plank finisher do not leave I’m going to show you all the ways that you can do it okay so most beginner option knees stacked up and you’re on your elbow okay you want to advance a little from there you’re here if you want to advance it a little from there you’re here okay here we go come on down left elbow down three two one pop it up let’s go I know I’ve peppered these in throughout the program but because this is our last week of unilateral training I want to finish solid with these the way that you control your core is the way that you control everything every single movement starts here protecting your back starts here wrapped around from front to side to back 30 seconds okay if you are not finishing strong here with this strengthening exercise you’re missing out on all you could get out of this workout so do not give up here this is for you I’m with you only got 10 more seconds then we’re switching sides ten and switch just go right into it keep going 60 right here then we rest or sorry then we switch just go one two one two and we’re done things to think about on your plank make sure your hips are facing forward okay the wall that you’re looking at right in front of you your hips should both be facing it okay so not here not here 30 seconds same thing with your shoulders and your chest if you’re here doing a lot of work with the upper body and it puts your ribs and hips in a weird relationship here so I want them to be stacked right here right here like a tube from your head to your toes or if you’re stacked on your knees straight down your body nine seconds you’re going to switch back to the other side we’ll bang out two more minutes of core work and you’re done and let’s go [Music] last round on this side good work today [Music] last 30. come on foreign you’re shaking you’re not stopping your body’s fighting don’t give up on it come on come on come on you got single digit seconds eight [Music] and drop and switch let’s go last 60 and you’ve made it to the cooldown come on thank you breathe stay calm here let the sweat fall you have earned it if you start to shake that’s your body showing you it’s fighting keep fighting with it mentally you’re just not giving yourself the option to drop down if you gotta drop down drop a knee don’t drop those hips [Music] shoulders are on fire but you’re strong [Music] hold strong do not stop come on and rest beautiful we’ve made it to your cool down [Music] just breathe for a second if you gotta head out hit the Subscribe button and hit the Thumbs Up Button before you go to let me know that you crush this workout hands and knees here we go let’s cool it down give me two minutes shift your hips back reach your hands forward look up at your thumbs big inhale as you exhale lift everything up and drop the hips down open your chest up look straight ahead big deep breaths beautiful look left and right back over to your heels foreign position and take your heels out to the edge of your mat left hand over to right toe and I want you to feel the side body stretch here good take your hands off walk them across and then take opposite arm over top your head to that side toe good work today I want you to write something on a Post-It note somewhere that motivates you in an area that you see in your house frequently maybe it’s your car maybe it’s your bathroom maybe it’s your work area write something that is an internal motivator okay something when you think of why you work out that’s what comes to mind put it on a Post-It note or on a dry erase board or just write it on something in a place where you show up often because I want those things to be reminders to keep this a lifestyle okay bring your feet in together fold over top don’t just make this something that you hit really quick and then the rest of your day doesn’t look like you’re putting in the work to your goals it’s got to be the full picture it’s got to be you showing up here you’re showing up in your nutrition you showing up in your hydration you’re showing up to get rest and good sleep and taking care of your mental health all those things compound together to give you the best potential for reaching your goals come on up to standing great job so if you’re thinking all the changes are going to happen right here in your workouts you’re not giving yourself a Fighting Chance for your goals the big goals coming to life okay switch it over the way that you show up here has to be the way that you show up everywhere else and every other part of your journey don’t leave yourself hanging don’t give yourself half of a chance this workout is 30 minutes of your day 40 minutes of your day the other 23 hours what are you doing to show yourself that you’re actually working to your goals okay not giving half effort there and full effort here this is a small portion of your day we’ve got to recover to build muscle to keep your metabolism up you have to work on your mental health so you can care enough about the journey to stay in it you have to hydrate to repair your muscles you have to get sleep so that all the strength that you want can actually happen strength happens outside of the workout we tear it down here in the workout and then as soon as the workout stops you start rebuilding and that’s strength be strong outside of these workouts and show up here tomorrow feeling that mindset entirely make sure you give the video a thumbs up to lock it in let me know that you crushed it comment below what your favorite combo was today and I’ll see you back here to bye everyone

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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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 start your journey to a healthier, fitter you!

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