Cardio & Abs Bodyweight Workout | Breakthrough – Day 7

13Oct

Cardio & Abs Bodyweight Workout | Breakthrough – Day 7

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Video Transcript

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all right everyone I’ve got an amazing cardio and abs workout for you just finished feeling so sweaty so strong make sure you grab your sliders if you have them we’ve got 30 second work periods today three rounds of two exercises in a boot camp style so back toback for three rounds then a 30 second rest between our circuits and we have eight circuits total so one combo of abs and cardio in every single one I promise you’re going to love this one you’re going to feel so connected with your core make sure you’re exhaling and bracing not just sucking in and not just bearing down okay grab your core and you’re going to get the most out of this workout all right give me some intensity grab your water grab your sweat towel and let’s crush it here we go let’s step it out side to side pull your arms back big deep breath in welcome to your workout good job pull your heel to your glute now open hips butt kicks want you be ready to push yourself today we’ve got 30 seconds of work at a time meaning dial your intensity up in that work period good arms to the side twist [Music] twist there you go arms past your body and up open up your core open up your lats good job give me a March tap tap good job just another minute working on getting your heart rate up good let’s speed that up now low impact if you need to just give me a quick [Music] March good job take it back hamstring kicks one more each leg and then we go hands on our hips sink it back forward good job let’s jump hog in place your first move is up here you got three high knees and a hop one two three one two three ready three two let’s go so you just hold that knee hop hop and move your arms so make sure they’re not crossing your body like this good work 10 more seconds breathe come on down left right middle sit-ups come up to the left come up to the right come up in the middle just exactly like it sounds exhale heels down two let’s go there you go keep it up nine last one breathe and you’ve got two more rounds of that circuit okay left right three two here we go one two three move your arms feel free to move around on the mat if you need to good now try and speed that up a little bit so one 1 two 3 one two 3 there you go good breathe come on back to the situps a way to step up your situps is maybe don’t go all the way to the floor so maybe you hover here go left halfway right halfway let’s go and I say heels on the floor to make sure you’re not kind of scooting to get up great work all right it’s time last round this workout goingon to have a lot of good variety in it so just stay present stay moving at your highest intensity three and hop ready let’s [Music] [Music] go good job come on [Music] 10 move your body forward beautiful sit-ups last round then we’ll take a 30 second breather all right connect with the core pull your rib cage down as you exhale let’s go [Music] work it [Music] out good work [Music] four and breathe for 30 seconds that’s your format for for the rest of the day ab ab ab rest all right next cardio move butt kicks you’re moving this way forward and backward down the mat when you get to each end drop into a squat kick kick kick kick kick drop into a squat okay we’ll go in five great work each round one of every circuit feel it out okay what feels good to you and breathe plank drop down so we’re going to go high plank going to go down low plank High plank if you cannot do high plank right now stay down on your elbows Tap Out Tap Out ready come [Music] on there’s no rush here it’s keep your hips level if you need to drop to your knees that’s okay too just don’t keep your butt up in the [Music] air what you want to avoid is a really heavy swing with your hips if yours look like this lower to your knees think of a glass of water on your tail bone don’t tip it off to the sides rest all right each of the next two rounds hips are more level every time okay that’s going to help your core engage no matter what side you’re dropping or raising on butt kicks let’s get it a little bit of a forward Lane will help here good job come on seven two breathe come on down to a plank remember glass of water on the tailbone level hips two let’s go also try not to have your hands way out front they come right where your elbows were five good job last round through my friends lots of good variety in this workout I like it a lot I love you being here I love you working hard come on let’s go again three 2 bounce for move your arms come on eight down and up quick boom boom rest good job all right last round of plank drop downs or plank push-ups and let’s go good job eight five and 30 seconds rest breathe deep all right we’re going to have an incorporation of our sliders up next if you have them if you want to use them okay if you have an AB wheel that’s a also an option but we’re going to go heel taps with your cardio first okay if you have sliders get them out put them near you all right front front back back right here two one let’s go heel heel in the back in the back now if you get that feel like okay I need a little more speed it up boom boom back back okay it can be all right here if you want it to as well just giving you some good variety two good job coming onto your knees hands or elbows on the sliders going take them out pull your spine up back in okay if you don’t want to do it with the slider you walk out walk back in let’s go what you don’t want to do is drop your chest and then let your butt scoot back you get out there curl your spine up and then pull back breathe good job now another option for that if you don’t want to do those again take it into a plank and then just reach your arms out further and hold that extended plank okay just kind of opening you up here making you control that good work in the front and the front and the back and the back keep it up breathe good job we’re back to the roll outs some people might have an AB wheel that they don’t use a lot so if you want pull that out if you don’t have sliders or an AB whe just give me an extended plank nice and long let’s go good job this is a very focused one very concentrated hips are ribs are reaching up for your spine great work one more round of both another option for those of course is to put them on your feet take your feet away come back in two let’s go just trying to get you into the place where you’re really controlling your core and it’s not all about control we do need resistance and in this case body weight is our resistance a long extended body it’s pretty tough to control get stronger at that move on to weighted planks and then all your lifts feel more in control three two great work all right come on down last round here if you can go out a little further go for it okay get out there and make sure you tuck here okay chin to your belly and let’s go [Music] good job eight and breathe good work grab water new challenge for those of you who are just working on feeling stronger things like this are so crucial adding a new challenge adding something to get better at we move on to standing mountain climbers and canoe flutters so we’re going to lay over on our back open our arms flutter our feet okay but we’re starting up top standing climbers 5 4 3 2 1 let’s go [Music] make them low impact just by giving me a skip beautiful work you got [Music] nine Perfect come on down to the floor lay it on your back and start with your feet over your hips then you lower okay you have control here lower slowly until you feel like okay this is my challenge let’s go meaning I don’t want you here and arching up and losing control okay come back down crunch up lower to where you feel the work but not the loss of control chop chop chop four beautiful come on up you got that for two more rounds rock it out make it your own [Music] work at 15 four breathe keep that breath going in your rest that’s what the rest is for feet over your hips exhale crunch up lower go go go go I would love for you to flex your toe or Point your toe so that your legs stay nice and strong and they don’t get into the floppy situation good job come on six breathe roll up come on last [Applause] round you know how hard you’re working right now keep that up all right we’re finishing this one rolling into second half of the workout all right let’s go [Applause] [Music] so knowing right now I’m in the home stretch after I finished this one I need you to believe that you can go harder I need that home stretch to be harder then your start up you need that to be more okay you invested your time you’re here let’s go good job last one come on down recommend about 45° short choppy exhale let’s [Music] go good 10 go four and 30 seconds to rest grab water we come back up jumping jacks with a punch and frog setups so what we’re doing is just opening up the hip a little bit heels are together on the ground you’re shooting up through the middle [Music] on which you have to work a little harder to keep the posterior rotation of your hips happening that’s for right now let’s go good and if you want to step these up you’re hopping give me quick punches and you’re getting off the ground land soft I don’t want you Landing here collapsing in okay [Music] good job go five three breathe good job all right feet on the ground open up work harder on keeping your low back down all right let’s go [Music] three good job breathe come on [Music] up all right punch Jacks let’s keep it up ready three hands here you’re doing awesome keep your heart rate up light on your feet quick with your [Music] punches here we go four come on three breathe rock it [Music] UPS four let’s go go try not to reach and swing too much unless you need to right now if you can keep your hands away from your chest reach and then roll [Music] down good job breathe bre come on up for your last round all right quick and choppy steps here four hands up three two one go good job 98 five two breathe come on down last round of these sit-ups probably felt them a little more in your hips and lower belly area Okay push your heels into the ground two one good 10 2 three breathe for 30 you’re doing fantastic grab water also feel free to jog in [Music] place all right four Squat pules and then we’re going to hop up out of that click our heels together then we come back down for bicycles okay so your four squat pulses on your toes we go here boom boom boom boom boom for four click okay let’s go you can have little baby hops if you would like as well Four 3 2 one up good pull your arms back as you explode and extend your hips good job last one four 3 two up [Music] bicycles all right support your head here exhale as you come up and control the twist ready let’s get [Music] [Music] it [Music] five breathe good job all right four and click and I use my arms to come up out of there and pull back so that I get out of that squat position and then go back in let’s go 4 3 2 one up good come on eight good job last one together four breathe awesome we’re moving come on keep the heart rate up keep working keep working two [Music] [Music] exhale [Music] 10 great work last round of these two all right light on your feet strong in your legs let’s go good make sure you’re sitting your butt down not just bending your knees okay this motion a lot of pressure on your joints if you sit back work on your muscles which is what we want it to be 3 2 come on and breathe good job all right bicycles to close out circuit number six we have eight total finish this one we’ll Rock right into seven let’s [Music] go make sure you’re not pulling on your neck just supporting your head good five amazing breathe for 30 circuit seven we’re almost there keep this Tempo up make sure you’re breathing two circuits to go circuit number seven is a skip with a clap under your leg and then Jack knives right so we’re here ready let’s go bring the knee up if you can go faster you still need that hand contact [Music] underneath [Music] five come on down you’re breathing deep Jack knives exhale meet in the middle control the opening so don’t let your legs slam down before your upper body exhale go see like that I lost control at the top okay squeeze release [Music] together one more bre good [Music] job all right collap under the [Music] skip you’re doing amazing you’re breathing deep two [Music] one nice work hands come under which means core has to work to get your knee to hip level [Music] nine four breathe Jack knives [Music] again big deep [Music] [Applause] breath next exhale lift it up let’s [Music] go try to think of staying on your upper glutes five breathe come on over last round of cardio for this one round three of circuit seven and we only have eight so you got to be Full Throttle right now ready 15 seconds left I’m going to ask you to turn it up okay here we go and quicker go [Music] go go [Music] six bre Jack knives come [Music] on one more big inhale and exhale [Music] go 12 five breathe 30 seconds rest grab water we finish strong together we’ve got a little slider core [Applause] work so have your sliders near you we’ll be in plank position with those on your feet cardio move split squat hops you go here ready don’t have to go all the way deep just split and [Music] drop what I’m going for is a little knee or Shin tap just to make sure I sit up and if you want to speed that up don’t stop in the middle breathe sliders on your toes we’re going for plank Jacks okay so you’re on your hands sliders on your toes and you’re going to open and close your feet if you don’t have sliders you do the same thing open and close let’s go and if you need to dial it back one leg at a time [Music] breathe great work legs are going to feel it a little bit here at the end and that’s okay we got to feel it to push through and get stronger and learn how to do that let’s go are you breathing deep good me too seven push breathe grab your slider and if you need to dial it back maybe you just take the slider on your left leg for this round and then the opposite on the last round let’s [Music] go come on you’re getting stronger that’s why you’re here yes it’s hard yes you’re strong one more let’s go two good job finish it out right here one more round to both oh my gosh you should be so proud show yourself that here ready ready come on together Tapp and go a bit quicker last 15 go two breathe okay sliders come on back in you know where you’re at here crush this finisher 30 seconds exhale let’s [Music] go there’s no doubt on your mind that you’re going to finish this don’t look at me breathe I’ll tell you when to stop just keep going get into your body right now 10 nope don’t stop no don’t drop up up up for five we finish together two more and breathe you have made it to your cool down before you head out give the video a thumbs up and subscribe to the channel share it with all your friends all your family so we can keep growing this community stronger together you’re on your hands and knees drop down to your elbows and then walk your elbows out let’s just let our low back kind of relax here little dip good exhale come up Drop It Forward open your chest up you made it you did something amazing for your health today now go out spread that energy into what you do outside of here every single thing you do each day can create a ripple okay this start of a ripple is the push to make your day healthy happy and strong okay make your way up to standing however it feels good for you nice and slow breathe deep head comes up hands overhead don’t let the Ripple of this workout stop okay you don’t want this to be the only thing that shows that you’re working hard for a goal switch sides your Ripple can be the inspiration that you are to your family to your co-workers to your friends your Ripple can be the inspiration that you are to yourself to the way you eat the way you think about your mental health your sleep your hydration all right it’s not only about the workout but if the workout can start that puddle in the pond and ripple it out to everything you do proves that you want this we’re going in the right direction gentle push forward hands on your hips gentle push back slowly come up little hip circles to close it out support yourself believe in yourself I keep telling you you’re just scratching the surface of your true potential okay what would be easy go and eat whatever you want after this because you made a decision to do a really hard workout it would be easy would it be pushing you forward we know the truth to that right don’t justify don’t accept your excuses when it gets harder because it will it always does especially the longer you’ve been doing it yes you know how yes the practice is put in and you know what to do what choices to make how to track your food how to get the right sleep the more you do it the more you know how to do it but it’s tougher as you go along to not think okay I’ve done well for this far now let me just it’s the weekend let me just ease up a little bit right go hard keep pushing yourself be motivated by the Ripple that you’ve created in this workout let it keep going in the way that you think about your mental health your hydration your sleep your nutrition and your stretching okay keep moving keep breathing keep believing in your health in your strength and I promise that will push you to work for your happiness as well I’m so thankful that you were here today make sure you give the video a thumbs up I want you to comment happy healthy strong in the comments below and subscribe to the channel if you haven’t already I will see you back here for our next workout

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

  • Heart Health: Strengthens your heart and improves blood circulation.
  • Increased Stamina: Enhances your endurance and ability to sustain physical activity.
  • Weight Management: Burns calories and helps with weight loss or maintenance.
  • Mental Health: Reduces stress, anxiety, and depression while boosting mood.
  • Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

  • Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
  • Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
  • Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

  • Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
  • Getting Started: Start with short rides and progressively increase your distance.
  • Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

  • Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
  • Getting Started: Start with a few laps and gradually increase your swim duration.
  • Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

  • Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
  • Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
  • Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

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

Maximize Your Workout with Top Brand Clothing

Wearing the right clothing can significantly enhance your cardio workout experience. Check out our top-brand clothing options designed for comfort, performance, and style:

Yoga Sets

  • Comfort and Flexibility: Perfect for warm-ups and cool-downs, our yoga sets offer unmatched comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish and functional designs.

Activewear

  • Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
  • Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
  • Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

  • Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
  • Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
  • Chlorine-Resistant: Made from durable materials that resist chlorine damage.

Why Choose Our Top Brand Clothing?

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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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