Cardio & Core

Miriam Crinion Author

04/16/2020 Added

36 Plays

Description

An hour of Cardio movements to get that heart rate up and Core to engage in those abdominal muscles !

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[00:00:05.250]Hey everyone, welcome to another Cardio and Core.
[00:00:07.630]This is my third workout that I'm putting up
[00:00:10.350]and I'm really excited for today.
[00:00:12.580]Got some new moves in there.
[00:00:14.410]All you need for today's workout is yourself
[00:00:16.990]and a yoga mat would be nice,
[00:00:19.480]and then water to keep hydrated.
[00:00:21.660]All right, let's get going!
[00:00:26.840]We're gonna start with some warm up.
[00:00:30.790]So this is a nice easy march to get us started here.
[00:00:33.567]♪ They said we're not together ♪
[00:00:37.636]All right, let's take it to a wide march.
[00:00:41.764]And let's go in, and out.
[00:00:44.210]In and out, in and out.
[00:00:48.040]In, all right let's add some arms, so across.
[00:00:50.427]♪ Good things got lost along the way ♪
[00:00:52.710]Kind of nice when you do this, get that body loose.
[00:00:56.391]♪ 'Cause I wanna see your loyalties, insecurities and ♪
[00:00:59.520]So for today's work out, we're gonna have a mixture
[00:01:03.090]of core focus rounds, there's gonna be a couple
[00:01:06.600]of strength focused rounds, one specifically for the back,
[00:01:11.253]which will be really helpful these days,
[00:01:13.536]since we're like, just lounging around, you know?
[00:01:17.026]Sitting on the couch maybe a lot or stuck at a desk.
[00:01:20.531]All right, reach for the sky, and then
[00:01:23.418]we also have cardio, a couple of cardio going on,
[00:01:27.064]so you should be breaking a sweat
[00:01:29.218]in those, working really hard,
[00:01:31.410]but you're gonna work hard in every round.
[00:01:34.083]And again, like always, I'll be providing modifications,
[00:01:38.470]so you can pick whatever level is most comfortable for you.
[00:01:42.651]All right, let's go with some hamstring curls.
[00:01:50.332]♪ I hope that you ♪
[00:01:51.363]Try to get that stretch in those arms and shoulder blades.
[00:01:55.443]Pinch them together, pull back.
[00:01:58.245]♪ Even though you heard me, whoa ♪
[00:02:02.890]All right, four, three, two, let's go to squat.
[00:02:06.160]So down and up, down and up, down.
[00:02:12.110]Make sure those knees are behind the toes,
[00:02:14.860]just like you're sitting back in a chair.
[00:02:17.650]And just nice and easy, you don't need to go down super far.
[00:02:21.593]Just get those legs used to that position.
[00:02:24.913]♪ I wish you well ♪
[00:02:26.734]Nice work, a couple more.
[00:02:33.286]All right, four, three, two, let's go to high knees.
[00:02:38.646]Again, this is totally fine too.
[00:02:43.350]Get those heart rates up.
[00:02:46.681]You can put your hands out, try to get them nice and high.
[00:02:53.516]♪ Wish you well ♪
[00:02:54.844]Couple more seconds here.
[00:02:57.078]♪ Wish you well, I wish you well, I ♪
[00:03:00.682]Eight, seven, six, five, four, three, two.
[00:03:07.626](sighs) Take a breather, let's just do a side stretch here.
[00:03:12.182]On both sides.
[00:03:14.989]♪ I wish you well ♪
[00:03:19.907]Two, one, all right, let's go out to the side,
[00:03:26.760]and then to the other side, get that inner thigh stretch.
[00:03:35.581]Nice work.
[00:03:37.817]♪ I wish you well ♪
[00:03:42.295]All right, I think you're ready.
[00:03:44.780]Let's go back to some cardio, we're gonna do jumping jacks.
[00:03:48.180]So you're gonna do some like this, also,
[00:03:53.783]let's go for a little bit.
[00:03:57.301]♪ She hold my papers then she passed the test ♪
[00:03:58.815]You should be breaking a little bit of a sweat.
[00:04:01.710]Feel that heart rate getting warmer.
[00:04:09.560]Nice and easy.
[00:04:17.223]We're here for a little bit longer.
[00:04:25.290]Eight, seven, six, five, four, three, two, nice work.
[00:04:32.800]All right, we're gonna strengthen our whole body.
[00:04:35.632]We're gonna do a couple of inch-worms,
[00:04:38.168]'cause we will be doing these movements in class today.
[00:04:41.556]So, raise your hands up and then slowly walk yourself out.
[00:04:47.689]You don't need to do a push-up or anything,
[00:04:49.348]and then just walk yourself back out.
[00:04:50.810]We're just getting used to this movement
[00:04:53.845]'cause we'll be doing it in class today.
[00:04:56.646]Then, all right, let's do three more.
[00:05:04.219]Nice work everyone, try to make sure
[00:05:07.145]that back is flat as you come out and up.
[00:05:11.868]Hands are just beneath the shoulder blades.
[00:05:14.791]Last one here, nice work.
[00:05:21.901]Let's do some U pulls.
[00:05:30.130]Maybe go a little faster as the music is increasing.
[00:05:37.075]Maybe add a little cardio.
[00:05:46.216]Keep it here.
[00:05:53.024]You should be feeling nice and loose,
[00:05:55.407]like you're ready to go.
[00:05:59.230]We're almost done with our warm-up.
[00:06:07.049]Eight, seven, six, five, four, three,
[00:06:11.897]two, nice work everyone, good job.
[00:06:19.540]All right, welcome to round one, good job in the warm-up.
[00:06:22.150]Hopefully you're feeling ready to go,
[00:06:24.670]hopefully you got a drink of water before you got started.
[00:06:28.250]So, this round is completely on the mat.
[00:06:31.470]So take out your mat or a soft area.
[00:06:34.560]So, the first move is mountain climbers.
[00:06:37.800]So again, your couple actions.
[00:06:39.090]You can be on your knees and just bringing
[00:06:42.400]that knee to the chest, you can be up
[00:06:44.980]in a plank position, again, pull to the chest,
[00:06:48.852]and then I'd like you to challenge yourself,
[00:06:52.147]add that cardio in and actually run if you can.
[00:06:56.570]So first move is mountain climbers.
[00:06:58.920]Next move is side plank leg lifts.
[00:07:04.070]So, leg lift is totally optional, but, so you can just be
[00:07:08.950]in side plank, excuse me, and hold it here.
[00:07:13.907]If you want that extra challenge, just a little leg lift.
[00:07:18.390]Like that, and then roll over, repeat on the other side.
[00:07:21.610]Then, the next move, probably demonstrate it like this,
[00:07:25.560]is lower legs figure eight, so it's kind
[00:07:29.960]of like if you've done windshield wipers, same idea,
[00:07:33.680]but you're just making a figure eight with your legs.
[00:07:37.380]And just keeping that core nice and strait.
[00:07:39.929](breathes heavily)
[00:07:40.870]If you can, you know, if you wanna keep a balance,
[00:07:44.110]clearly I'm off balance, but you can do it hands-free,
[00:07:47.890]but if you need some stabilizing hands,
[00:07:54.550]that's totally fine too, I'll probably do that.
[00:07:56.530]And then, the next move is seesaw.
[00:08:02.290]So, you're on your back for this one,
[00:08:05.320]and just have your hands above your head,
[00:08:08.960]and you're just gonna do like a seesaw motion.
[00:08:11.710]So down, up, and up, it doesn't have to be as dramatic
[00:08:19.580]as this, you can just like barely lift it up.
[00:08:27.620]But just so like, pretend that your arms
[00:08:30.590]and your legs are the seesaw part going up and down,
[00:08:34.040]and then, the last move is a combination move.
[00:08:39.510]So pick whatever part through the whole thing
[00:08:42.860]or pick a part of it that you wanna do.
[00:08:45.290]So you're gonna be in a plank,
[00:08:47.190]try to be in that shoulder plank.
[00:08:49.660]And you're gonna go toe touch, toe touch,
[00:08:54.070]then you're gonna do a little push-up,
[00:08:56.413]and then you're gonna hop in and hop back out.
[00:08:59.430]So that's one, and otherwise, you know,
[00:09:03.660]you can be on a plank on your knees,
[00:09:06.400]you know, touch knee, touch knee,
[00:09:09.100]push-up, and then just do, like, knee to chest
[00:09:13.150]and knee to chest or something.
[00:09:15.050]Whatever works, or you can just hold the plank,
[00:09:18.450]do part of it, whatever works for you.
[00:09:20.330]So, how this circuit is gonna go is,
[00:09:23.480]we're gonna start off doing 10 mountain climbers
[00:09:26.910]and then 10 side planks on one side,
[00:09:30.000]10 on the other side, go all the way through 10 moves,
[00:09:33.620]and then we go through the rotation again,
[00:09:36.150]doing eight moves though the whole rotation,
[00:09:39.130]six moves, and we'll see how far we can get.
[00:09:41.640]If we get all the way to the bottom,
[00:09:42.810]then we'll start going back up,
[00:09:44.610]but (chuckles), probably won't have time for that.
[00:09:46.781]All right, let's get started.
[00:09:51.193](sniffs)
[00:09:54.105](upbeat music)
[00:10:00.667]All right, first move is mountain climbers.
[00:10:04.217]All right, four, three, two, let's go.
[00:10:08.583]10, nine, eight, seven, six, five, four, three, two, one.
[00:10:17.233]We're going to side plank leg lifts if you can.
[00:10:21.473]All right, here we go, 10, nine,
[00:10:27.041]eight, seven, six, five, four, three, two, one.
[00:10:40.411]Switch sides, nice job everyone.
[00:10:42.889]Way to get started on this workout.
[00:10:45.200]Here we go, ten, nine, eight, seven, six, five, four,
[00:10:59.015]three, this side is harder, two, one, good job.
[00:11:05.490]All right, next move is we're doing
[00:11:07.850]those lower leg figure eights,
[00:11:11.351]so we need to stabilize, here we go.
[00:11:15.030]We got one, we got two, we got three,
[00:11:24.718]we got four, five, six, seven, three more.
[00:11:36.499]Three, two, and one, nice job.
[00:11:45.866]All right, we're doing seesaw on your back.
[00:11:51.271]Here we go, up, up, up, up.
[00:12:02.227]Up, oh I haven't been counting.
[00:12:05.330]Eight, seven, six, five more, five,
[00:12:23.276]four, three, two, and last one here, nice work.
[00:12:40.301]All right, now we have that combination move with the plank.
[00:12:43.977]So, all right, here we go, so it's touch, touch,
[00:12:53.819]push-up, hop, right, that's one.
[00:12:57.839]Touch, touch, push-up, hop, nice work.
[00:13:05.457]Touch, touch, hop, already have three done, let's go.
[00:13:14.457]Push-up, up, nice work.
[00:13:22.666]All right, we got four done (sighs).
[00:13:28.172]Push-up, all right, we're halfway there.
[00:13:33.336]I know this is super long, hop, four more.
[00:13:39.516]♪ Back to life ♪
[00:13:42.821]Three more, try to keep that, you know,
[00:13:51.345]for a couple of planks, push-up.
[00:13:58.877]Two more, if you need to do it on your hands.
[00:14:03.791]Push-up, hop, last one.
[00:14:09.404](sighs) Push-up, (groans), nice job everyone.
[00:14:16.513]We need to do this one time, take a breather for 10 seconds,
[00:14:22.020]shake it out, adjust the mat if you need.
[00:14:30.286]All right, ready for round number two?
[00:14:34.469]Here we go, mountain climbers,
[00:14:37.030]seven, six, five, four, three, two, one.
[00:14:42.820]See that was already easier.
[00:14:44.755]All right, we're doing side plank.
[00:14:49.825]We're doing eight, seven, six, five,
[00:14:56.876]four, three, two, nice job, other side.
[00:15:03.260]Here we go, we'll do eight, we have only one more song.
[00:15:09.470]Eight, seven, six, five, four, three, two, one, nice job.
[00:15:24.929]Gonna do those figure eights, all right, let's go.
[00:15:31.970]We got one, we got two, try to keep
[00:15:37.293]your feet glued together, I know
[00:15:39.387]I'm not showing the best example.
[00:15:41.651]Four, five, six, seven, one more, eight, nice job.
[00:15:54.233]All right, let's do seesaw, I like to treat it
[00:15:57.594]like a little bit more of a rocking motion,
[00:16:01.058]'cause that's how you're supposed to do it.
[00:16:08.980]There we go, we have five left, here we go.
[00:16:17.345]♪ Strange that every time ♪
[00:16:18.725]♪ I look at your name I'm suddenly high ♪
[00:16:20.457]♪ For you to feel the same ♪ Four.
[00:16:21.735]♪ I would do almost anything ♪
[00:16:24.195]Three.
[00:16:25.243]♪ Give away that ♪
[00:16:26.172]♪ All of my shoes and all of my hats ♪
[00:16:27.886]Two, one more, all right,
[00:16:31.140]we're doing our tricky combination here.
[00:16:35.309]Way to keep with me, all right, here we go.
[00:16:40.107]Touch, touch, push-up, hop, hop, we have one done.
[00:16:47.522]Seven more to go.
[00:16:50.863]♪ Isn't it strange ♪
[00:16:51.996]Touch, touch, push-up, all right, three done, five more.
[00:17:00.667]We got this, it's easy, hop.
[00:17:08.745]We're halfway, let's go.
[00:17:15.097]Nice work, three left, make 'em your best three.
[00:17:20.937]♪ Isn't it strange ♪
[00:17:22.480]Two more.
[00:17:24.514]♪ Isn't it strange ♪
[00:17:27.512]Oh, I forgot the push-up in there,
[00:17:29.004]add the push up at the end, last one, here we go.
[00:17:33.172]Push-up, hop, hop, (sighs), nice job.
[00:17:38.216]All right, 10 second break, you deserve it.
[00:17:42.060]You worked super hard.
[00:17:46.689]All right, let's see how many we get through.
[00:17:50.985]In six, six moves for each one.
[00:17:55.641]Or six reps, excuse me, three, two, one, let's go.
[00:18:02.514]One, two, three, four, five, six, nice job.
[00:18:09.221]Side plank with leg lifts.
[00:18:14.106]All right, let's just finish these planks, two, one.
[00:18:20.880]Nice job, we're done with round one.
[00:18:28.170]All right, nice job on round one.
[00:18:30.380]I know that was a tricky one, and seemed like it went
[00:18:32.980]on forever, so we're now to round two.
[00:18:35.770]This is really focused on the back
[00:18:37.770]so we're getting that back strength increase.
[00:18:40.200]Again, it's all body weight exercises
[00:18:42.110]and it's on the mat again, so, I'll quickly demonstrate.
[00:18:45.870]So, instead of doing a seesaw on your back,
[00:18:48.750]the first move is a body saw.
[00:18:50.970]So if you're at your plank position,
[00:18:53.330]so you can either be down on your elbows
[00:18:55.390]or up on your hands, you're just gonna rock
[00:18:57.610]your body forward and back, forward and back.
[00:19:03.720]Like that, make sure to keep the bottom down
[00:19:07.070]and then the next move, again,
[00:19:11.020]plank position doesn't matter,
[00:19:14.310]but basically it's a plank scorpion,
[00:19:16.535]so can be on your hands or on your elbows,
[00:19:18.763]but you're just gonna move that foot back like that.
[00:19:24.844]Back, back, if that's too much, you know,
[00:19:29.603]you can be on your knees and just do
[00:19:31.120]like a toe tap out here or just even hold it.
[00:19:36.740]While we're doing that, next one is swimmers.
[00:19:40.204]Kind of a fun one, lie on your tummy,
[00:19:42.980]and you're just pretending that you're swimming.
[00:19:45.500]So moving both hands and feet up and down.
[00:19:50.167]And then, the next will be tabletop position
[00:19:53.890]and you're doing opposite arm with opposite leg,
[00:19:57.730]really focusing on that balance.
[00:20:01.200]Again, strait back, that, you know,
[00:20:03.810]flat back so that, you know, if you could,
[00:20:06.370]you could put like a glass of water on there.
[00:20:09.300]So that's how flat it should be.
[00:20:11.690]Try to point those toes and try and get,
[00:20:15.620]when you have your arm and leg out,
[00:20:18.910]get it parallel to the floor, like that.
[00:20:22.030]All right, next one, we're doing spooky cat,
[00:20:25.970]so, again, tabletop position.
[00:20:29.970]Sometimes when my wrists get sore, I go on my knuckles.
[00:20:33.720]That might help a little bit too, but we're just,
[00:20:37.180]again, flat back and then we're gonna arch it up.
[00:20:40.550]Come back, arch it up, and back.
[00:20:44.120]Try to keep the core, even though we're working our back,
[00:20:47.100]throughout these exercises, try
[00:20:48.580]to keep your core engaged as well.
[00:20:50.950]And then the last move is a glute bridge.
[00:20:53.950]So this one will be on our backs,
[00:20:56.840]and working those glute muscles,
[00:20:59.170]and so, just gonna be up and down,
[00:21:03.270]and as you go up, squeezing those glutes.
[00:21:06.630]We'll just be doing simple up and down,
[00:21:09.660]and then I might ask you to pulse a little bit,
[00:21:12.210]so you're just doing little body movements up and down.
[00:21:16.730]All right, and so how this one is gonna work is,
[00:21:19.760]we're gonna go through each move for 30 seconds,
[00:21:23.420]and then repeat it as many times as we can get.
[00:21:26.670]All right, let's get going.
[00:21:28.423]So I have my watch, all right,
[00:21:32.394]go back and forth, there we go.
[00:21:37.280]Nice and easy, you don't need to go forward
[00:21:40.610]and back a great distance, just little movements.
[00:21:46.897]Your calves definitely feel it.
[00:21:49.336]10 more seconds.
[00:21:50.654]♪ Lollipopping, popping, twerking in some J's ♪
[00:21:53.715]♪ On the dance floor ♪
[00:21:54.610]Five, four, three, two, one,
[00:22:00.810]we're going strait into plank scorpions.
[00:22:04.628]You're just here for the next 25 seconds.
[00:22:07.740]So try and keep in that plank position if you can.
[00:22:11.446]20 seconds left, you got this, 15 left.
[00:22:16.280]♪ Reservations at the, we'll eat out ♪
[00:22:19.214]♪ I'm gonna ride it, do it just how you like ♪
[00:22:21.928]10 seconds, five, four, three, two, one, nice job.
[00:22:32.052]Do a child's pose really quickly.
[00:22:34.426]All right, let's do the little swimmers,
[00:22:37.102](sighs) I'm dripping.
[00:22:38.341]♪ Me baby ♪
[00:22:40.061]All right.
[00:22:40.894]♪ What I want and what I need baby ♪
[00:22:43.957]Up and down, little, little movements.
[00:22:47.770]Don't try to arch your back too much.
[00:22:50.628]You can hurt your back that way.
[00:22:52.929]20 more seconds, here we go.
[00:22:54.882]♪ You know what I want and what I need baby ♪
[00:22:59.180]10 more seconds.
[00:23:03.659]Five, four, three, two, one, nice job.
[00:23:11.204]All right, we're gonna do opposite leg and arm.
[00:23:14.740]So we're going out and in, out and in.
[00:23:19.540]Make sure that those arms are right underneath the shoulder,
[00:23:24.080]or sorry, hands, out, and in, we're already halfway through.
[00:23:30.212]♪ Basura, basura, horchata ♪
[00:23:33.177]♪ I'm gonna ride it, do it ♪
[00:23:34.775]♪ Just how you like it tonight ♪
[00:23:37.879]10 more seconds.
[00:23:39.286]♪ After that let's do it one more ♪
[00:23:42.116]Five, four, three, two, one, nice job,
[00:23:47.633]we're doing (chuckles) vomiting cat or spooky cat.
[00:23:52.184]So up, and down, up and down, and down, up, and down.
[00:24:05.537]Again, trying to keep that core engaged.
[00:24:07.943]10 more seconds, we got this (sighs).
[00:24:17.063]All right, nice job, and then the last one is glute bridges.
[00:24:23.756]So, up and down, make sure that you're squeezing those legs.
[00:24:32.596]You'll feel it too, if you feel
[00:24:35.048]your hamstrings or, slash glutes.
[00:24:40.734]All right, let's pulse for the last 10 seconds here.
[00:24:43.470]♪ Tease me, baby ♪
[00:24:46.160]♪ You know what I want and I need ♪
[00:24:48.075]Five, four, three, two, one, great, nice job.
[00:24:56.028]We're done one circuit, so let's go
[00:24:58.579]right back in to the body saw.
[00:25:00.788]♪ You got what I want and need ♪
[00:25:03.157]All right, here we go.
[00:25:05.393]♪ Please, let me hear you say ♪
[00:25:06.912]Got about three and a half minutes,
[00:25:08.877]so we should get through it twice and a little bit extra.
[00:25:16.163]You're almost halfway.
[00:25:18.814]♪ Let me hear you say ♪
[00:25:21.938]All right, eight, five, four,
[00:25:29.368]three, two, nice job, we're done.
[00:25:34.001]All right, right into those plank scorpion.
[00:25:37.920]♪ Closer, closer, closer, closer ♪
[00:25:45.404]We're halfway there, 15.
[00:25:49.106]♪ Creatures right here looking through the window ♪
[00:25:53.164]♪ Closer, closer than you feel ♪
[00:25:56.037]Five seconds, five, four, three, two, one, nice job.
[00:26:03.912]Do a quick child's pose (sighs), shoulders are sore.
[00:26:07.983]All right, go right to swimmers.
[00:26:10.012]♪ Closer than you feel, creatures ♪
[00:26:12.407]All right, let's go.
[00:26:13.822]♪ Looking through the window ♪
[00:26:16.882](sighs)
[00:26:23.888]Try and reach your hands out.
[00:26:27.119]I know it's tough, think of how strong
[00:26:30.662]our backs are gonna be, 15 seconds.
[00:26:34.912]♪ Creatures right here ♪
[00:26:37.033]Here we go, last part of that swimming race.
[00:26:39.924]You can do it, five, four, three,
[00:26:44.688]two, (sighs) my shoulders are burning.
[00:26:48.621]All right, opposite leg and opposite arm.
[00:26:51.269]I'm also sweating a lot, so (chuckles),
[00:26:55.344]kind of glad I'm not face to face with you guys.
[00:26:59.329]♪ Looking through the window ♪
[00:27:01.955]Already halfway through.
[00:27:03.841]♪ Closer, closer, closer ♪
[00:27:06.234]Nice and relaxed, nice and controlled I should say.
[00:27:11.441]Again, try and keep that arm parallel, two, and one.
[00:27:18.345]All right, spooky cat, so up and down.
[00:27:24.901]Squeeze together, keeping that core engaged.
[00:27:28.352]♪ Creatures right here, looking through the window ♪
[00:27:32.016]Again, keeping those hands directly beneath the shoulders.
[00:27:36.580]Whoa, we only have 10 seconds left.
[00:27:42.147]Nice work everyone, two, and one, all right, glute bridges,
[00:27:50.220]these are probably our last glutes, so squeeze.
[00:28:03.660]This is our last, three, two, nice job guys.
[00:28:11.000]That song ended quicker than I thought, so (chuckles).
[00:28:18.840]All right, welcome to round three.
[00:28:20.980]So this is a cardio-focused round,
[00:28:22.880]so you can do it on your mat, I put my mat to the side
[00:28:25.990]'cause I find it easier just to do cardio moves
[00:28:27.920]on the carpet, so, all right, let's get started.
[00:28:32.310]So, first move, you have a couple of options.
[00:28:36.240]You can do a grapevine and we'll tap, grapevine, tap.
[00:28:40.810]You can also do like a fancy shuffle
[00:28:44.830]and back and forward, like that.
[00:28:48.730]And then the next move, we're doing knee, kick,
[00:28:54.340]knee, kick, knee, so you're like the Rockefeller girls.
[00:28:59.898](laughs)
[00:29:01.340]So yeah, pretty simple.
[00:29:03.060]Next move is seal jacks, so instead of going up like that,
[00:29:09.140]you're out and in, out and in.
[00:29:12.683]And then the next move is a skier to a jumping jack,
[00:29:17.010]so you're gonna go, skier, jumping jack,
[00:29:20.960]skier, jumping jack, and then the next move is a march
[00:29:28.510]with a oblique, so you're just doing a march,
[00:29:33.210]but you're marching across your body, and you'll feel it
[00:29:38.850]in here, and then the next move is a fun one.
[00:29:42.800]So it's a shuffle and then a bulldog jump.
[00:29:45.500]So you're going shuffle, shuffle, shuffle,
[00:29:48.610]out, in, shuffle, shuffle, shuffle, out, in.
[00:29:53.000]Again, totally optional, you can just shuffle and shuffle.
[00:29:59.120]All right, let's get going.
[00:30:00.743]All right, let's start with marching.
[00:30:02.610]Remember the first move is grapevine slash fancy feet.
[00:30:09.860]All right, here we go, let's go.
[00:30:13.200]Three, four, back, two, three, four, back.
[00:30:16.373]♪ The way I was to the heartbreak ♪
[00:30:19.313]It's okay, it doesn't need to look super pretty.
[00:30:22.051]♪ Baby ♪
[00:30:23.950]Four, three, two, knee and kick.
[00:30:27.280]Knee, kick, knee, kick, show me your best dancing moves.
[00:30:32.155]♪ Love me at all ♪
[00:30:34.234]♪ Some are good already some ♪
[00:30:36.717]Three, two, one, seal jacks.
[00:30:43.182]♪ If you don't wanna see me ♪
[00:30:45.051]Again, this is totally fine.
[00:30:48.559]That's another way to move our arms.
[00:30:50.610]♪ If you know when to leave that ♪
[00:30:53.686]Four, three, two, skiers to jumping jacks.
[00:30:58.220]Three, four, jumping.

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Thanks Miriam...its Morning Mark. This was one of your best videos...I could hear you and the MUSIC....I was so disappointed it was only 30 minutes. But then I listen to one of Madeline's mediations and it was a great ending. I would send you a picture of my two workout buddies. My mom's dog and mine...they were asleep on the sofa.

Mark Mesarch
04/22/20 1:18 pm

Cardio & Core

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