30 Minute Workout at Home

6 Pack Workout Routine at Home

Video Transcript

Hey guys it’s kelly from fitness winter calm and today i have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds rest and then a bab format I’ve included your warmup and your cool down so let’s go ahead and get started alright so we’ve got a built-in warm up we’re going to start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like i said we have a built-in warm-up so go ahead and get your feet moving we’re going to start off the side step Jack’s so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are going to get swagger and sweaty er his first little bunch is quite easy more muscles are warming up after that gonna turn into a sweat best hopefully over halfway and start to pick up the speed as you get comfortable as you took the through your body warm up 10 seconds 5 all right so 15 seconds rest remember to always keep your feet moving haha never gonna be still doing this so at least a boxer shuffle you can always need got harder to me to would you like walk down plus a backbone so look all the way down to your flat drop yourself down up for back oh this is a total body exercise I kind of forces you to get a good stretch to all the way down lower yourself I’m up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm up to one here we go just side to side enjoy the easy stuff quote lass make sure you’re staying up nice and tall to make you good posture what are you doing these exercises make sure you’re not doing kind of half half hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left 21 all right get this keep moving putting down into those walk down backhoes five seconds 21 here we go I know I use variation of walk downs of my routines often because I love them they feel good but they were so many different muscles there’s lots of different ways you can modify them and kind of fun about 20 seconds left ten seconds 21 all right so next up we are doing tunis polls so we’re still in that lower impact lower intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re 12 12 so this is nice and low impact if you want to step it up mmm just add in some jumps you can always make things easier or harder as you need to otherwise feel free to stay here all about what works for you go over halfway done try to get a little crunch Lex your core while you’re doing this is definitely an abs exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunch plus rotation about five seconds left here we go so drop down into that lunge rotate rotate in the center if come back up so your legs are probably and you start burning we are holding that lunge we’re also working your core about half way already you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating it all you know we’re several minutes and at this point quite a good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right to knee pulls so like I said the harder version start jumping around and you can always mix it to you so if you’re here let me start to get winded when your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back went off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunge facilitation like I said if you lean with a challenge step up your rest rest intervals to one here we go so sit down turn to each side come back up so after this point of the routine now you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding on to weights will you do this kind of stuff makes it a lot more to full got about 20 seconds left 10-5 all right next up we’re doing to jumping jacks plus a lateral drill my mouth wait here so this is one of those exercises can make you feel a little bit I’m coordinated but that’s the whole point teaching your brain to pay attention to where you’re moving so to jumping jacks plus well in the center few jobs here here so you’ll notice I’m doing my first lateral jump in a different sign each time you’re going to do the same so if I jump left here and jump right first and it’s like 15 second touch you get more comfortable try to jump further and further on each side 21 my right next up yeah push up plus reach Oh drop down your mat if you’ve got 105 seconds left here we got sup dude a higher version principle you can tap your foot behind you and come back down dunno the push-up turn the other way so not only are you getting all the benefits of the push out which there are tons there’s hardly any muscles you’re not working during push-up also getting extra footwork and it took for work because of that rotation hold here twice neck is just a few minutes away from waterbury five seconds all right jump back up none of those lateral jumps plus Jack’s always remember make the Alpha dressed as hard as you need to you can do burpees if you want be my guest to jumping jacks that’s a lot of us here to make sure you’re not holding about I’m r it’s always okay if this is you’re really struggling take an extra break grab a quick drink of water you can come right back into it just don’t walk away from it 150 seconds three two one all right down yeah last interval before I rest take some deep breaths you can start doing push-ups right now if you want to take out that hello there so I start it up push up behind keep your core pulled in try to give your spine women me back live about halfway at about 10 seconds left to run one more bishop okay so here’s your water break keep your feet moving don’t go away too far and start right back in just a minute you all right we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off four Switchfoot jumps plus a squat so go ahead get your feet moving me doing some fun cardio here so one two three four drop down for a squat in the middle one two three four drop in the middle so try to leave a different foot each time so make sure you’re sneaking down keep your back flat for that squad keep your weight in heels try to land soft on your feet for those jumps up five seconds left right next up we’ve been played Jack whip so this he needs your mat for this picking on a soft surface but actually i’m using might mess up my feet so wait in your hands and your toes I’ll always you’re here take your leg up as high as you can take the other leg up as high as you can well to Jack’s repeat this time meeting with the different leg squeeze those glutes try to pull in your core again you’re working your entire wedding this you’re 15 seconds 5 3 2 1 all right back to those flutter kicks or the switch by Jonas with the spot remember make that the rest as far as you need to you three two one here we go so one two three fourth down go on take a break it to me too over half way down already three two one all right Chuck down the mat doing those plain tax again so do it this way so you can see what my legs are doing come back here five seconds left here we go so two jacks whoops whoops lift as much range of motion of those lips as you can don’t worry if you can’t swing your legs as I can ten seconds left alright that’s it for those next up we’re doing a lunge plus it out whoo 10 seconds rest here down top here up back up switch feet down over halfway right here 10 seconds to 1 all right drop down to the floor you’ll be doing science differences so I’m gonna starve out on my right side to the next interval on my left so whichever we do it remember so you don’t end up ignoring when you’re safe so one here we go all right so up starting off three hip do you want to make this harder you can go on your toes just like this otherwise stand please just crunch upwards try to keep this elbow joint right underneath your shoulder turned out this slide she feeling this in this hip when this outside thigh has ones this side and of course your core your bleep about five seconds left all right jump up let me do those where Gaussian there’s a lunge about right so he hands over head lunch forward I’m down to the floor come back up start it over on the other side about 10 seconds left all right so I remember which side you were on last time go ahead and lay down on the opposite side doing those hip raises again and then after this man we have one more group left before pull down I can even go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles taken charge of the entire time that’s halfway ten seconds left three two gun right next up we’re doing this to pine plank reach so this one’s kind of fun I’m gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re going to press up so we get a lot of glute work on each side stretch if we tap that down again you’re not resting here you been hovering before you push back up so you should be lives in your thighs your upper body your glutes and your lower back try to use really smooth movements about 15 seconds left right next up we have squats plus side lips so then do a lift on each side in between them squat here we go squat there we go well actually we’ll just do one sorry I like so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your abs then any kind of crunch you could ever think of 10 seconds left all right job back better than that so whichever leg you had extended last time is coming in oh yeah sorry to do I was a lying position so we’re teching it on this side this time here we go so we’ll press up come back down I remember not to let your body relax look around completely remember i’m going to keep breathing it’s really easy to hold your breath here squeeze at the top 21 all right let it relax we’ve got 15 seconds and then one more active interval then a cool down and you get you over workout complete for the day to keep moving remember squat plus I like this here we go so down lift up and try to make this as controlled as you can you don’t want to be just throwing it up there you don’t use momentum you gain control the entire time no cheating it’s tempting right just about 20 seconds left five seconds right that is it for your cardio so we’re going to bring our heart rate down and stretch out those muscles so keep your feet moving for a second okay some nice deep breaths here all right plant your feet nice and slow stretch overhead stretch as far as you can for the entire way all the way the top now lean to one side ever so slightly gently as far as you can no the other whole time on each side next we’re going to swing down in a circle towards one of our toes so slowly stretching entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push a stretch to where it hurts move nice and slow always no bouncing to try you getting more range of motion gibble you can do that once more so you should feel this in your lower back and the last your thighs now go down once more work opposite direction all right I would go into a warrior on one side for one foot point forward one perpendicular arms out lean into it as much as you need you to feel stretch take a couple nice deep breath here and tit forward so rest your arm on your thigh arm straight up stay here for a couple breaths all right now fold forward and rotate your deep runners lunge go down as far as you need you to get a good stretch feel this in your growing here blows through these aside slowly put up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side it’s straight now you know come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward to the end here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way we keep reaching for that toe all right now come back up this stretch out front of this size watch your steps so you need to hold on to the wall for balance its fine otherwise pull your foot up as far as you need to get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re going to do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel a stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout need to rehydrate as soon as you can alright switch sides so opposite hand rotate away we feel a good stretch right now let’s walk down into a plank nice and slow doing that stretch into your way out there now you’re going to stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch then switch keep it a nice fluid movement hold it for a few seconds each alright oh come down this away blow yourself to that man put your feet over and press up for a cobra stretch now push back fold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back alright let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise good job this workout is complete you. fitness blender
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