Cardio & Core

Miriam Crinion Author

04/02/2020 Added

101 Plays

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Get your abdominals engaged with your heart rate up a mix of both!

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[00:00:04.159]Hi everyone, it's Miriam.
[00:00:05.579]Today I'm gonna bring you a cardio and core workout.
[00:00:08.917]It's an hour long workout.
[00:00:10.512]There are six total circuits.
[00:00:12.885]Two are very cardio focused,
[00:00:16.580]one is arm focused, one is leg focused
[00:00:19.361]and then the last two are core focused.
[00:00:21.643]So you should get a total body workout for this hour.
[00:00:26.433]For this workout I have, it's completely optional,
[00:00:30.321]but I have a resistance band here
[00:00:32.020]that we're gonna be using
[00:00:33.586]for just some of the circuits, not all of them.
[00:00:36.198]Again, it's totally optional.
[00:00:37.939]I did look online this morning
[00:00:40.055]and you can get these on Amazon for about $17.
[00:00:45.286]And there's fancier ones too that are more expensive
[00:00:48.535]but if you think about investing in those.
[00:00:51.503]And then I also have a yoga mat here
[00:00:54.991]that we'll be using for some of the circuits as well.
[00:00:58.753]Okay, let's get started!
[00:01:01.025]All right, let's get started with a warm up.
[00:01:03.988]Just start marching nice and easy.
[00:01:06.509]♪ I was left to my own devices ♪
[00:01:12.738]♪ Many days fall away with nothing to - ♪
[00:01:18.247]All right, we're gonna reach across.
[00:01:20.443]♪ And the walls kept tumbling down ♪
[00:01:22.704]♪ In the city that we loved ♪
[00:01:27.397]♪ Great clouds roll over the hills ♪
[00:01:30.316]♪ Bringing darkness from above ♪ Four, three, two,
[00:01:34.184]let's go to the sky.
[00:01:38.333]Try to feel a stretch, make sure
[00:01:40.102]that you're getting enough range of motion
[00:01:42.356]so that you feel your body working,
[00:01:45.016]but don't overstretch either.
[00:01:49.363]♪ And if you close your eyes ♪
[00:01:51.790]♪ Does it almost feel like nothing changed at all ♪
[00:01:56.422]♪ And if you close your eyes ♪
[00:01:59.275]♪ Does it almost feel like ♪
[00:02:01.655]All right, four, three, two, hamstring curls.
[00:02:07.441]♪ Nothing changed at all ♪
[00:02:11.117]Nice to add in those arms as well
[00:02:13.246]so that you're warming those arms up.
[00:02:15.843]Like I said, we're going to be using
[00:02:17.237]all of our body parts today, so it's important to be
[00:02:19.069]nice and warm by the end of this warm up.
[00:02:26.628]Couple more here.
[00:02:30.342]All right, let's go to knee-pulls.
[00:02:32.627]♪ We were caught up and lost in all of our voices ♪
[00:02:37.966]Again, if you wanna up the cardio a little bit,
[00:02:41.237]you can add a little hop in there too,
[00:02:43.374]totally up to you.
[00:02:46.525]♪ And the walls came tumbling down ♪
[00:02:49.329]♪ In the city that we loved ♪
[00:02:53.964]♪ Great clouds roll over the hills ♪
[00:02:56.921]♪ Bringing darkness from - ♪
[00:02:58.473]Four, three, two, let's do some squats.
[00:03:02.205]Down.
[00:03:04.213]Down.
[00:03:06.151]Make sure those knees are behind the toes,
[00:03:09.130]your back is nice and flat,
[00:03:12.778]nice and easy here.
[00:03:15.764]It's like you're sitting back in a chair.
[00:03:20.032]Keep going.
[00:03:27.891]Nice job.
[00:03:32.524]Four, three, two, let's go into some butt kicks.
[00:03:39.088](Pompeii by Bastille plays)
[00:03:44.266]♪ Oh where do we begin ♪
[00:03:47.272]♪ The rubble or our sins ♪
[00:03:50.894]♪ Oh, where do we - ♪
[00:03:52.596]So feel your heart rate increasing.
[00:03:57.404]Breaking a little bit of a sweat.
[00:04:00.417]♪ Does it almost feel like nothing changed at all ♪
[00:04:04.387]♪ And if you close your eyes ♪
[00:04:07.518]♪ Does it almost feel like - ♪
[00:04:10.167]Four, three, two, jumping jacks.
[00:04:14.970](Pompeii by Bastille plays)
[00:04:22.146]Again this is totally okay too,
[00:04:25.398]and throughout the workout
[00:04:27.311]I'll be providing lots of modifications.
[00:04:30.430]So just choose whatever level works best for you today.
[00:04:39.850]♪ Young ambition ♪
[00:04:41.888]♪ Say we'll go slow but we never do ♪
[00:04:46.631]Eight, seven, six, five, four, three, two,
[00:04:52.576]back to those knee pulls.
[00:04:54.029]♪ Oh, under the kitchen lights ♪
[00:04:56.291]♪ You still look like dynamite ♪
[00:04:58.499]Again, this is totally fine.
[00:05:05.089]Four, three, two, let's go back to those hamstring curls.
[00:05:09.314]♪ Don't take much to start me ♪
[00:05:11.187]♪ We can just dance to this ♪
[00:05:12.961]♪ Push up on my body, yeah ♪
[00:05:15.328]♪ You know we've already seen all of the parties ♪
[00:05:18.465]♪ We can just dance to this ♪
[00:05:19.758]Four, three, two, let's do a little stretch.
[00:05:29.730]Feel it right here.
[00:05:34.178]Four, three, two, other side.
[00:05:39.072]♪ Dearly beloved ♪
[00:05:40.857]♪ Bring those 501s a bit closer, closer ♪
[00:05:46.099]♪ And dear, my lover ♪
[00:05:48.113]♪ Do that thing ♪
[00:05:49.147]Four, three, two, we're gonna open up our hips.
[00:05:55.324]So just nice, little march maybe in between too.
[00:06:06.550]Keep going.
[00:06:08.269]♪ Don't take much to start me ♪
[00:06:10.306]♪ We can just dance to this ♪
[00:06:12.134]♪ Push up on my body, yeah ♪
[00:06:14.269]♪ You know we've already seen all of the parties ♪
[00:06:18.992]All right, we're gonna end our warm up
[00:06:20.767]with some jumping jacks.
[00:06:29.176]♪ Dance to this ♪
[00:06:33.593]Four, three, two, nice work.
[00:06:37.225]Okay that is the end of our warm up.
[00:06:39.469]If you need to warm up a little bit more,
[00:06:40.943]go ahead, but you should be pretty warm and loose by now.
[00:06:44.535]Okay let's get started with our workout.
[00:06:46.462]Okay before we get started, I wanna demonstrate
[00:06:48.935]all the moves that we're gonna be doing.
[00:06:51.049]There's six total moves,
[00:06:52.417]and we'll circle through them multiple times.
[00:06:55.725]So let's get going!
[00:06:57.071]Okay so the first move, pretty simple,
[00:06:59.329]just a jumping jack.
[00:07:00.770]So you can do this,
[00:07:02.263]you can also do this.
[00:07:05.893]Next move is butt kicks, again you can do
[00:07:08.536]more of a hamstring curl, or this.
[00:07:14.124]Next move is knee pulls, so yeah,
[00:07:16.067]you should be familiar again with this from the warm up.
[00:07:19.284]Like this, or up the cardio a little bit and do this.
[00:07:25.115]And then, we're gonna have like, a little bit of a break
[00:07:29.477]because we'll be pretty tired by that
[00:07:31.434]so we'll just be doing some side lunges
[00:07:33.448]during our breaks, but we're still working our body
[00:07:36.491]so, just nice and easy side lunges.
[00:07:40.344]And then the fourth move is a runner's step.
[00:07:43.807]So you start off in a running position,
[00:07:48.038]you can also be down here, whatever works best,
[00:07:50.783]and do a little hop.
[00:07:52.501]Again, just a step and back is totally fine.
[00:07:57.478]But you can also do a little hop.
[00:08:01.509]And then we'll repeat it on the left leg as well.
[00:08:06.944]Okay, and then the next move is squat and scissor jumps.
[00:08:12.537]So a couple options here:
[00:08:15.402]just do squat, step, squat, and then bring
[00:08:20.020]the other leg in, squat, step.
[00:08:24.012]Or you can do:
[00:08:24.981]Squat... squat... so you're doing that scissor jump
[00:08:30.179]in between each squat.
[00:08:32.085]Again, totally up to you what you do.
[00:08:35.013]It's also great if you wanna mix up.
[00:08:37.103]So if you start off doing a squat,
[00:08:41.974]and then you decide, "Hey, I can do more than this."
[00:08:46.915]And go to that, so whatever works for you.
[00:08:50.914]And then, the last move is we're going to
[00:08:55.555]jump four times forward, and then four times backward.
[00:08:59.547]So we're gonna go one, two, three, four,
[00:09:02.236]five, six, seven, eight.
[00:09:05.047]Again, you can step; one, two, three,
[00:09:07.366]four, five, six, seven, eight.
[00:09:11.272]Okay, so let's get started!
[00:09:15.283](pop music)
[00:09:18.977]♪ Do you ever feel like a misfit ♪
[00:09:22.545]♪ Every thing inside you is dark and twisted ♪
[00:09:26.213]♪ Oh but it's okay to be different ♪
[00:09:29.875]♪ 'Cause baby so am I ♪ All right,
[00:09:31.254]let's start those jumping jacks.
[00:09:33.991]Here we go.
[00:09:35.481]♪ When you hear the whispers all across the room ♪
[00:09:39.369]♪ You feel their eyes all over you like cheap perfume ♪
[00:09:43.065]♪ You're beautiful, you're misunderstood ♪
[00:09:46.158]Four, three, two, butt kicks, here we go.
[00:09:51.299]♪ I know what you're feeling ♪
[00:09:53.665]♪ So let me tell you 'bout my little secret ♪
[00:09:57.093]Way to start off strong, guys.
[00:10:03.178]All right, let's go to knee pulls.
[00:10:05.230]♪ Do you ever feel like a misfit ♪
[00:10:08.179]♪ Everything inside you is dark and twisted ♪
[00:10:12.050]♪ Oh but it's okay to be different ♪
[00:10:15.435]♪ 'Cause baby so am I ♪
[00:10:16.825]Four, three, two, we'll go to those side lunges.
[00:10:22.442]Other side.
[00:10:26.623]Feel the stretch right here.
[00:10:29.924]Keeping that back flat.
[00:10:32.149]Four, three, two, back to jumping jacks.
[00:10:36.311]♪ Oh so dressed so fancy like Sid and Nancy ♪
[00:10:40.522]♪ Walking killer queen gotta keep them guessing ♪
[00:10:44.370]♪ So baby come pass me a lighter ♪
[00:10:46.484]♪ We're gonna leave them on - ♪
[00:10:47.675]Four, three, two, butt kicks.
[00:10:51.023]♪ I can see it I know what you're feeling ♪
[00:10:54.489]♪ So let me tell you 'bout my little secret ♪
[00:10:58.487]♪ I'm a little crazy underneath this ♪
[00:11:02.368]Four, three, two, knee pulls.

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Cardio & Core

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