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this is fitness blenders easy warm-up
cardio workout
for this warm-up we're when we doing 10
different exercises at 30 seconds each
for a total of 5 minutes also this
routine does not require any equipment
so with that said let's go ahead and get
started with our first exercise the
lateral step with a pull get ready and
begin
you're doing kind of a side lunge back
behind you a reverse lunge stepping down
leaning forward just slightly and as
well as adding in that arm motion that
pull motion so as you swing those arms
down you actually want to work against
yourself pulling those arms down back by
your sides and then extend them right
back up as you come back up from that
lunge and then go right back in over to
the other side so keep all fitting back
and forth left to right the same time is
moving those arms we're gonna move on to
the next exercise the slow rocking butt
kickers and switch it up just gonna move
back and forth nice and slow bring that
heel up to tap that butt just altering
that weight back and forth from foot to
foot now make sure that you just slowly
bring that heart rate up you don't have
to really push into it real hard at this
point but by the time you're done with
this routine you should be sweating so
every single one of these exercises
should get just a little bit harder than
the last so I had a few seconds left
when we move to that next exercise
coming up next we have high knee pulls
and switch it up focus on that high knee
motion first driving those knees up
making sure you're all turning back and
forth nice slow controlled motions
getting that knee as high as you
possibly can every single time as well
as adding in that arm motion every
single time you draw those arms down you
want to be working against yourself
pulling those arms down as well as
getting a little bit of a crunch as you
lean those shoulders forward the bottom
of that range of motion with those arms
just got a few seconds left when I
switch that next exercise you've got arm
swings plus a lateral step coming up
next and switch it so those arms can
swing straight across in front of your
chest just a stretch back behind you as
well as bring them across over top of
your chest as much as you possibly can
make sure you're alternating which arm
is on top every single time as well as
just kind of slowly stepping back and
forth from side to side opening up those
hips trying to give that a hurry up just
a little bit higher
keep it going got just a few more
seconds till we switch that next
exercise we're doing a torso twist plus
a knee and start them up they're going
to be doing four torso rotations and on
the fifth one as you come back across
you're gonna drive your knee up to that
outside elbow that opposite elbow then
start again four rotations and on that
fifth rotation you bring that knee up
now if you keep on that rotation making
sure that every fifth rotation you bring
that knee up you should be using a
different knee different elbow every
single time
now we go just a few more seconds till
we switch to our next exercise which is
going to be jogging in place
which it up this is just regular jogging
in place and nothing fancy just slowly
keeping that heart rate coming up a
little bit more a little bit more
you
almost does a few more seconds our next
exercise and be just traditional squats
and start him up get those feet a little
bit wider than shoulder-width squatting
down really nice and low since you're
not using any extra weight on this one
you want to really focus on range of
motion try to get really nice and low
dropping those hips down to at least
knee level lower if you can as long as
it's comfortable now let's keep that
motion going again trying to focus on
getting that hard up just a little bit
more as you get closer to the end of
this
just a few more so
we're moving on to our next exercise
front kicks
and start him up that legs is gonna come
straight up in front that hip it's all
turning back and forth nice slow
controlled motion you don't want to snap
that leg out too far you don't want to
go to an actual full extension on that
leg you always want to keep that knee
just a little bit soft you don't want to
damage that knee just keep those legs
moving back and forth really use those
core muscles and those leg muscles to
keep that motion going
almost done
exercise and me the boxer shuffle
and start them up just shuffle those
feet back and forth make sure it's a
really nice quick motion again trying to
get that hard up just a little bit more
now feel free to add in a little bit of
a jump rope motion with those hands just
to get a little bit more exercise out of
it to try to get that hard up a little
bit faster if you need to
just a few more seconds till this one's
done coming up to our last exercise
last one is going to be crossed toe
touches
and start him up so reaching down with
that opposite hand to foot rotating
those shoulders left to right you want
try to get a nice torso rotation as well
as leaning over nice and straight
forward keeping a nice straight back
leaning down trying to touch that toe on
that opposite side of the body so that
left hand is going down to the right
foot that right hand is going down to
the left foot just keep altering back
and forth come back up to a full
standing position every single time
keeping that motion quick but under
control just about five seconds left
let it relax alright good job this
warm-up is complete now you're ready to
start in any one of Fitness blunders
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