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this is fitness blenders low impact
cardio workout for beginners
in this workout me starting off with a
quick cardio warm up then we go into our
low impact cardio workout of six groups
of two different exercises each we're
gonna do each one of these groups for 35
seconds on and 10 seconds off twice
through per exercise we're also be doing
a nice cool down and stretch to ended
off with now you don't need any
equipment for this routine except for an
optional exercise mat so with that said
let's go ahead and get ready for our
cardio warmup
now we're doing each one of these
positions for 25 seconds and we starting
off with a nice easy shoulder roll and
good start them up make a nice big
circle with those shoulders drawing them
up towards those ears and back behind
you drop them down and relax and then
reverse that direction pulling up back
behind you up to those ears stretching
in front and then letting them drop back
down straight down your sides just keep
all tanging back and forth try and get
as much range of motion of those
shoulders you can each time and just 5
seconds left so we switch off that torso
twist
and switch at arms come up in front of
that chest rotating those shoulders left
to right try to keep those hips
relatively straight forward they can
rotate a little bit but try to mainly
get that rotation coming only from that
torso and not through those hips
rotating those shoulders left to right
as much as you possibly can making sure
you keeping all those muscles nice and
tensed
about five seconds till we move to just
a regular march in place
and startup get those feet moving now
start with a really nice small range of
motion as you get further into this
start picking those knees up higher and
higher as long as you're comfortable
with that as long as you have control
over those legs you want to try to get
as much range of motion of those hips as
you can just starting out nice and light
slowly building up as you go now we've
got toe touch circles coming up next
just under five seconds left till we
switch over to those and switch it reach
down towards those toes get a nice big
circle off to the right up off to the
left then back down to the left up
across the right just keep alting back
and forth trying to get a nice big
stretch down towards those hamstrings in
the center every single time coming up
off to the left and off to the right
alternating directions pausing at the
top standing up straight
I'm gonna switch off to lateral steps
plus the swing on those arms and start
it up swinging those arms back and forth
across in front of your chest just a
small step left to right make sure that
every single time you swing those arms
across in front you have a different arm
on top each time so don't always bring
your left arm on top or don't always
bring your right arm on top even though
your body's gonna have a tendency to
want to do that make sure you always
alternate let's go ahead and get ready
for our last warm-up exercise the slow
buck occurs and start up bring one heel
up towards your butt as close as you
possibly can get a nice tight squeeze
and that hamstring the back of that
thigh you can move relatively quickly if
as long as it's comfortable for you just
move whatever pace is comfortable make
sure you're getting as much of a squeeze
on the hamstring as you can really try
to get that heel up as close to your
butt as as possible
five seconds left
and let it relax good job is going to
get ready for our actual cardio workout
using me again six groups of two
different exercises 35 seconds on 10
tickets off twice through per exercise
switching back and forth between two
different exercises our first two are
going to be a four side Jack plus four
punches and a three high knee March plus
a forward kick and we starting off with
that four side Jack plus four punches
so stepping off the side doing that
jumping jack motion with those arms on
that fourth one your paws do four
punches and then start right back into
it again
make sure you're moving as quickly as
you can control keep those arms nice and
rigid keep those legs nice and rigid
keep that shoulder contracted make sure
you're moving as quickly as you can as
long as it's comfortable for those
joints now when you're doing those
punches make sure those arms are really
nice and contracted pushing and pulling
that arm out and back contracting those
core muscles those abdominal muscles and
Bleek's and lower back nice and tight
try and keep everything as solid as
possible all right you got ten second
active rest now at least keep those feet
moving either walk in place but
preferably a jog or high knees all right
let's getting ready for the next one
three marches three high knee marches
and a high kick so on that third one
you're gonna kick that leg up really
nice and high make sure you're altering
your feet every single time so every
single time you do that kick you want a
different leg coming up now the goal of
this is try to push yourself as hard as
you possibly can so try to get that knee
up as high as is comfortable for you the
eventual goal is to get that knee up to
at least hip height or higher if you can
when you do that kick same thing goes
just get that leg up there as high as
it's comfortable for you trying to
always get it just a little bit more
height each time you try
and go ahead and let that relax when I
move on to that active rest again
remember either a jog in place or a walk
in place a Heine march just to keep that
heart rate up
redoing our second round of the four
side jacks and four punches
and four punches nice and quick remember
keep everything really nice and solid
through your entire body just stepping
off left to right as far as it's
comfortable moving those arms as quickly
as you can don't worry about keeping up
with Kelly you don't have to do the same
pace she is if you need to move a little
bit slower that's fine if you can move
faster than Kelly that's fantastic
just make sure that everything is really
nice controlled you never have any arms
or legs out of control at any point
through this exercise about five seconds
left
and let it relax get that active rest
coming in again that jog in place are
walking we've got one more round of the
three marches plus a high kick
and start up nice Heidi March one leg
coming up that opposite leg comes up the
second time just keep all turning back
and forth remember like I said bring
those knees up as high as is comfortable
for you but the end goal is to at least
hip height or higher if you can
you
and we're almost done few more seconds
ago keep everything nice controlled
bring those knees up as high as you can
and let it relax all right you got 15
seconds of active rest try to keep those
feet moving our next two exercises are
going to be a crunch plus a single leg
drop and a push up plus a lift so if you
need to you can modify these to make
them a little bit easier for you so
couldn't start off with that crunch with
a single leg drop so linked flat in your
back you can get both those legs
straight up over top of your hips crunch
up towards those toes drop one leg bring
it back up crunch again and then drop
that opposite leg to make sure you're
altering legs every single time after
that crunch making sure you're trying to
crunch up as high towards those toes you
possibly can now if you need to you can
bend that knee to drop that leg down
makes it a little bit easier or just
don't drop that leg as far just to keep
it under control so you only want to
drop that leg is low you can go without
letting that lower back lift up off the
ground letting those hips roll forward
so you want to make sure you keep those
ABS nice and tight the entire time
especially when you're doing out that
crunch up towards those toes but also
when you drop in those legs so let's go
ahead and use that active rest to roll
over onto that stomach to get ready for
the next exercise the push up plus a
lift be starting on those hands and
knees and start up one push up then you
lift an arm another push up lift the
opposite arm push up again lift the leg
push up again and lift that opposite leg
just keep that cycle going start now
with those arms you want to make sure
you're getting a nice clean formulas
keeping that back nice and flat can
those hips down if you need to you can
always prop those hands up on something
to increase that incline just a little
bit it makes it a little bit easier for
that push up if regular half push up is
a little bit too hard for you on the
other hand if a half push up it's too
easy for you you can always move into a
full push up to make it that much more
difficult all right so let's move back
to crunch plus a single leg drop link
flat on your back with those legs
directly above those hips and start up
crunch it drop one leg bring it back up
crunch again and that opposite leg so
again remember if you need to make this
a little bit easier you can always bend
those knees makes it a little bit easier
to drop that leg or just don't drop that
leg as far same thing though goes for
both you always want to keep those abs
contracted the entire time whether you
have those knees bent or those legs
straight just keep those lungs open
focus on that form try to do as clean of
a form you can every single repetition
we're almost done just five seconds left
relax good job gonna switch back over
onto that stomach those hands in those
knees for that push-up plus a lift
and start up nice flat back keep a
straight line from knee to shoulder or
every single time you do a push-up
you're gonna lift either an arm or a leg
all fitting through all those limbs just
keep those lungs open don't hold your
breath focus on trying to get a nice
full range of motion and remember again
if you need to be a little bit easier
just push up off of something a little
bit higher either like the base of a
chair or the side of a bed just that
extra incline makes it that much easier
ten more seconds
almost done
relax good job go and stand back up and
your active rest so get those feet
moving we have an alternating step
through and a side step plus a knee
coming up next so let's go ahead and get
ready for that first exercise that
alternating step through and start ups
step forward that step back using the
same leg step forward step back and then
all paint off to the other side do the
same exact motion on the other side so
you're kind of going into kind of a
forward lunge just a little bit or
reaching forward that front foot and
then you're gonna use that same leg
coming back behind you kind of dropping
down into a lunge or runner position so
as you do that motion again try to do as
much of a range of motion as is
comfortable for you so you can actually
go a little bit further than Kelly if it
feels comfortable on those knees and
those hips and as long as you can
control it just keep that motion going
you've got five seconds left to keep
alternating those feet back and forth
and active rests up jog in place keep
those feet moving at least doing a
walking in place we're doing that side
step plus a knee next and start up step
out nice and wide pull that same leg up
across in front of your body back out
again stand up back straight those feet
together then kick that opposite leg out
do the same thing in the opposite leg so
make sure you're getting a really nice
wide step the wider you go the harder
it's going to be so if it's a little bit
too hard for you keep that step a little
bit narrower the more range of motion
you push into it the more difficult the
exercise to become so pick a range of
motion that is gonna be challenging for
you but you can still control with
proper form just keep it going keep
those lungs open you've got five seconds
left
and let it relax go into that active
rests of jog in place walk in place
we've got our next round of the altering
step through is coming up next
and started up with one leg step forward
then step back into that runners lunge
then do the same thing in that opposite
leg just all taking back and forth now
if you want to make it harder always
either speed that motion up or increase
that range of motion on those legs the
further you go the harder it's going to
be now if you need to make it easier
just do the opposite slow the motion
down and limit the range of motion let's
just keep that motion going keep those
lungs open pushing yourself as much as
you can control as much as it's
comfortable for you
and we're almost done and let it relax
good job get that active rest going we
have one more round left of that
sidestep plus an e so go ahead and get
ready for that
and start up nice wide step to the side
pull that knee up and across same thing
with the other side keep alternating
back and forth keep those obliques those
abdominal muscles that lower back nice
and contracted all those core muscles as
well as all those muscles to your legs
and those arms got 20 seconds left to go
just keep those lungs open keep those
legs moving
you
and we're almost done just five more
seconds to go keep that motion going a
little bit longer
and let it relax good job go ahead get
that active rest going get ready for our
next two exercises which is going to be
a plank ankle tap and a reverse step
lunge so if you need to grab a mat go
ahead and grab one for that plank ankle
tap that's the first one when we
starting with it's going to drop down
onto the ground onto those knees and
those elbows drop into that plank
position hips nice and low and start it
up reaching back trying to touch that
same ankle as hands so that left hand to
the left ankle right hand to right ankle
just all turning back and forth keeping
those hips nice and low you can rotate
them left to right just a little bit but
try to keep them as stationary as
possible just keep those lungs open make
sure all those muscles to your core
those legs and those upper body muscles
all stay contracted nice and tight just
ten more seconds to go
we're almost done if you
seconds and let it relax come stand back
up get into that active rest that jog in
place get ready for our next one which
is going to be a reverse step lunge
and startup step back drop down nice and
low those hands come over top of your
head
make sure those arms stay nice
contracted when you drop down into that
lunge just go as low as you can control
the goal is to try to get that rear knee
almost touching the ground now if you
don't have the strength to get down into
that low position that is perfectly fine
just go as far as is comfortable for you
as far as you can control so make sure
that you're trying to always try to do a
little bit better the next time you do
this routine but for right now just do
what is comfortable for you got five
more seconds to go keep those lungs open
all sharing those feet back and forth
and let it relax drop back down on the
ground again up on those knees and
elbows for that plank ankle tap
and startup and bring
hips up nice straight line from shoulder
to knee reaching back grabbing that same
ankle as hand so left hand and left
ankle right hand to right ankle just
alternating back and forth keeping all
those muscles to your legs and your
upper body nice and tight always keeping
those lungs open don't hold your breath
just keep that motion going nice and
slow under control now this motion is
too difficult for you find it too hard
to get that hand back there just hold
that plank position or just hold that
plank position lifting those arms up
just in front of you rather than trying
to reach back behind you we're almost
done and let it relax good job come
stand back up put that active rest going
jogging in place you've got one more
round of that reverse step lunge and
start up step back get that knee down as
low as it's comfortable get a nice long
step the longer step you take the harder
it's going to be so you need to make it
easier just take a little bit shorter
step and don't drop down quite so far
you want to make it harder do a nice
long step and drop down really nice and
low just keep all those muscles nice and
tight keep those lungs open we've got 15
seconds left
and we're almost done
and let it relax Kajal
we're gonna give you a little extra rest
here if you want a little bit more go
ahead and hit pause otherwise we'll be
starting back in in just a second
alright let's go and get ready for our
next two exercises which is going to be
a double high knee push and a lateral
step pull let's go ahead and get ready
for that first exercise the double high
knee push and start up so bring one knee
up twice every single time you bring
that knee up you're gonna press those
hands out away from you so two times on
each side with those legs those hands
are constantly moving every time a knee
comes up that both those hands come
straight forward so you want to make
sure that not only are you trying to
lift that knee as high as you can to
really work those legs but you also want
to try to make sure you're working
against yourself with that push motion
with your hands so not only push out but
pull back in against yourself the entire
time to make those muscles have to work
harder got five seconds left until we're
done
and let it relax Kajal go into that
active rest so jog in place or walk in
place we've got a lateral step pull next
and let's go ahead and start up stepping
through and behind your leg making sure
you get a nice long full step with that
leg as far as you can control as far as
it's comfortable for you at the same
time those arms are coming from in front
of your chest all the way back behind
you as far as you can control just make
sure you're constantly working those
arms against themselves so as you push
you're also pulling as you pull you're
also pushing making sure those upper
body muscles really have to work also
again check those legs make sure you're
contracting all the way through those
legs even though you might not be using
every single muscle for these motions
make sure those legs those arms are nice
and solid and let it relax go job active
rest jog in place going back to that
double high knee push next
and startup so two high knees pushing
those hands out every single time and do
the same thing in the upside just all
shake back and forth remember keep those
legs nice and tight driving that knee up
as high as you possibly can keeping all
those muscles for those arms nice and
tight as well pushing and pulling
against yourself as those arms go out
and back in
just keep that motion going keep those
core muscles nice and tight those abs
obliques and lower back all around that
midsection just trying to keep all those
muscles nice and tight so you get as
much out of this exercise as you can
it's got five seconds left
and let it relax it's going back to that
active rest let's get ready for that
next exercise the lateral step pulls
I'm up step back behind you nice long
wide step those arms starting in front
of your chest stretching back behind you
as you step behind as well making sure
you keep those muscles in that chest
that back contracted constantly those
arms are contracted constantly working
against yourself as you push and pull
those arms
try to get a nice long wide step as far
as is comfortable for you to control 10
seconds left just keep those lungs open
keep that motion going
they're almost done
and let it relax good job
active rest get ready for that next
round which is going to be a side lunge
and reach and a-five marches plus a
reverse lift so go ahead and get ready
for that side lunge and reach and start
up so stepping off the side and that
side lunge come up to the center hands
go up above your head then drop down to
the other side as you drop off to that
side lunge step out as wide as you can
control and Bend that outside leg that
leg you step with as far as you can
dropping those hips down as low to the
ground as you can as low as is
comfortable and reaching down towards
that foot as close as you can so
remember just only go as far as you can
control as far as it's comfortable for
you on your joints and as your overall
strength will allow got five seconds
left
and let it relax
active rescue those feet moving either
march-in-place or jog in place now we've
got five marches plus a reverse lift
and startup so march-in-place nice
Heinie's not fifth one that legs and
come up back behind you just make sure
every single time in that fifth step
that opposite leg goes up in the time
before this make sure you're constantly
alternating back and forth focusing on
that hiney motion focusing on that March
motion with those arms as well
contracting those shoulders contracting
those legs working against yourself the
entire time
at ten seconds left keep those lungs
open keep those core muscles contracted
five more seconds
and let it relax good job act
again get those feet moving back to that
side lunge plus a reach
and startup step off the side nice low
lunge those hands come up over top of
your head when you come back to the
center reaching down towards that foot
every single time you drop out to that
side lunge
remember again just try to push that
range of motion as far as you can
control only to the point where it's
comfortable for you
get 15 seconds left just keep those
lungs open keep all those muscles nice
and tight
almost done
and let her relax active rest those feet
moving get ready for that last round of
that 5 March plus reverse left
and startup Heinie's that fifth one that
leg comes up back behind you high knees
again and that opposite leg just keep
all turning back and forth again keep
those muscles through those legs nice
and tight through those arms nice and
tight and through those core muscles
pushing yourself as much as you possibly
can for each one of these exercises
she's got 15 seconds left to go just
keep those lungs open keep those arms
and legs moving
we're almost done
and let our relaxed good job alright
that was the end of our cardio routine
which means we're starting into our cool
down and stretch we're doing 20 seconds
on each one of these motions let's go
and get start with our first one which
is going to be shoulder rolls again so
squeeze those shoulders up towards those
ears coming in front up towards those
ears then squeezing back and drop him
let him relax then reverse that motion
squeeze him back behind you up towards
those ears and squeeze them in front as
you drop them back down just keep
alternating back and forth make sure
you're getting a nice big full circle in
that shoulder as much as you can I've
got a couple seconds left so we switch
to arm swings and good switch it those
arms cross in front of your chest one
arm over top of the other just make sure
you're all saying every single time
those arms come in front a different arm
is on top trying to get as much range of
motion for those shoulders as you can
make sure you're keeping those muscles
tight don't just swing those arms back
and forth
got a few seconds to a toe touch stretch
next
and start
straight down towards those toes hands
down as close to the ground as you can
keep those legs as straight as possible
spreading those feet just a little bit
wider helps you get a little bit closer
to the ground also stretches just a
slightly different part of that
hamstring just keep breathing normally
we're a switch off to a standing quad
stretch next
one leg comes up back behind you grab
that foot pull that heel to your butt as
close as is comfortable stretch that
knee back behind you as much as you can
keep that chest straight up and down
leaning against a wall or the back of a
chair something like that for balance if
you need it
you can switch sides
same thing the other side pull that heel
up to your butt as close as comfortable
pull that knee back behind you as far as
you can keep that chest straight up and
down you want to feel this on the front
of that thigh and in through the front
hip a little bit as well
I've got a few seconds left we move to a
stretch one leg out stretching down
towards that leg is gonna stretch it
hamstring in just a little bit different
way than you do with that toe touch so
stretch down towards that foot just one
leg at a time
you
and go and switch sides and opposite leg
comes out keep that leg straight
stretching down towards that leg leaning
forward as much as you can remember you
don't have to test that toe just try to
keep that leg straight and you just want
a little of that stretch that hamstring
so as long as you feel that stretch
you're right where you need to be
and downward facing dog is our next
one's of feet just about hip-width apart
walk those hands out push that chest
back towards those feet so you want to
try to get a nice straight line from
wrist to hip and hip to ankle kind of
making a triangle off of the floor just
press those heels down into the ground
get a good stretch to your calf for that
hamstring as well as through that chest
pressing that chest back towards those
feet I've got a Cobra stretch next flat
out on the ground bring those hands back
to the base your rib cage press into the
floor arch that chest up really nice and
high as high as it's comfortable you
might not be able to get those arms to
completely lock out just go as high as
it's comfortable for you and just hold
it there breathing normally
and go ahead and let that relax sit back
into those heels for that Child's Pose
stretch those hands out away from you
try let those glute muscles those butt
muscles and those thighs relax as much
as you can sitting back on those heels
at that lower back release slowly
walking those hands out away from you as
much as you can stretching those
shoulders and chest
torso stretch neck sling flat on your
back
bring one knee over top of the other leg
so that one legs me up nice and straight
the other leg on top means bent to a 90
degree or more stretching across to the
side rotating those hips as much as you
can but still trying to keep those
shoulders flat against the ground you
should feel this all through that torso
and switch sides same thing on the other
side drop that knee off as far as it's
comfortable only you can keep those
shoulders on the ground
breathe normally pull it's a little bit
longer
and slowly let it relax we're gonna move
on to a full body stretch next two legs
out flat against the ground facing up
towards the ceiling
those hands above your head straight out
flat against the ground as well pressing
those hands of feet in the opposite
directions inhaling is you kind of arch
that chest up stretching those feet and
hands apart and exhale as you kind of
relax and then inhale one more time
stretching those hands and feet apart
really arch that chest up and exhale let
it relax good job that was our last one
which means this workout is complete
good job
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