Standing Abs & Low Impact Cardio Workout for Beginners

Here’s a beginner’s workout that you can do at your Home.

This workout routine is for 45 minutes and will help you burn a lot of calories.

45 Min Standing Abs & Low Impact Cardio Workout for Beginners – Home Ab & Beginner Workout Routine

00:03
he has to tribe it’s your personal
00:06
trainer coach Kozak and I’m Claudia and
00:08
this is a low impact cardio and standing
00:10
abs workout
00:11
today’s routine is broken up into four
00:13
parts we’re gonna get started with the
00:15
warmup and in part two we’re gonna move
00:17
on to our low impact cardio exercises
00:19
and in part three we’re gonna work your
00:22
core without ever getting down to the
00:24
floor and our standing ABS round and in
00:26
part four we’re gonna finish off with a
00:28
nice light cooldown
00:29
there’s no quipment required for today’s
00:31
routine but if you want to add some
00:33
extra resistance we recommend you grab
00:35
either a couple of light dumbbells or
00:36
water bottles throughout today’s routine
00:39
I will be providing some easier
00:41
modification if you’re ready to go yep
00:43
let’s do it
00:45
[Music]
02:06
alright let’s get started with our warm
02:08
up we’re gonna start with a ladder climb
02:10
pretty simple move we’re gonna go
02:11
opposite arm and leg are gonna reach up
02:14
at the same time we’re gonna bring that
02:16
knee up using our core and abdominal
02:19
muscles reach up nice and high with that
02:21
opposite side arm just like we’re
02:24
climbing a ladder and this is just the
02:27
warmup
02:28
so that means go ahead a warm up pace
02:30
just getting those muscles loosened up
02:33
warmed up and allowing our heart rate to
02:36
just start to come on up making sure to
02:39
breathe and throughout today’s workout
02:42
it’s gonna be so important that you make
02:44
this workout your own so if you can’t
02:47
quite bring your knee up as high as we
02:48
are right now that’s alright just do the
02:51
best you can and work at a pace that you
02:54
feel comfortable with we’re not gonna
02:57
count any repetitions today so it’s just
02:59
about moving at a pace that you feel
03:01
comfortable with and getting in as many
03:03
reps as you can and that a lot of time
03:05
period speaking of which we got this one
03:08
for just five four three two one zero
03:15
all right excellent moving into a great
03:16
functional movement next we’re gonna do
03:18
a split stance diagonal chop so split
03:21
stance feet are shoulder width apart one
03:22
leg back we’re gonna reach down to that
03:25
same side of the front leg and then chop
03:28
up and across
03:29
bring your back down chop up and across
03:32
and if you’re having trouble balancing
03:34
you can just move your stance a little
03:37
wider to help you get a nice balanced
03:40
base there also bending both knees also
03:43
helps to give you a nice solid base
03:46
again making sure to breathe feel that
03:48
nice full rotation this one’s working
03:51
your balance your stability lower body
03:54
core also getting you some thoracic
03:57
spine mobility so just a great overall
03:59
move to get us loosened up let’s do this
04:04
side four five four three two one
04:09
alright switching sides now same move
04:11
opposite leg in front
04:13
and keep it moving excellent again being
04:16
sure to actually rotate at that core you
04:19
don’t want to just be moving your arms
04:20
back side to side but instead really
04:25
focus on rotating that core on every
04:28
repetition excellent keep both those
04:31
knees bent keep that balance moving at a
04:35
nice controlled pace let’s do this one
04:40
four five four three two one zero
04:46
all right we’re gonna get that posterior
04:48
chain loosened up next that’s your whole
04:50
back side lower back glutes hamstrings
04:52
let’s go and place our hands behind our
04:54
head slight bending our knees feet are
04:55
shoulder width apart
04:56
and as we bend over using our hips as a
04:59
hinge waiting to drive those hips back
05:01
keep your back straight come down to
05:03
your upper body is parallel to the
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ground stand up and at the top squeeze
05:07
your glutes so again we’re bending over
05:09
keeping your back nice and straight
05:11
your head stays in line with your spine
05:15
so we’re not here you’re not here and
05:18
then at the top give those glutes a nice
05:20
squeeze to finish up the move and if you
05:23
can’t quite come down to parallel do the
05:25
best that you can and you might notice
05:27
that as you continue to do these good
05:29
mornings than it might get a little
05:30
easier for you to get a little further
05:32
yeah and you’ll keep getting loosened up
05:34
with every repetition really focus on
05:37
driving those glutes back behind you and
05:40
notice how we’re starting with a small
05:42
bend and Ernie and we maintain that same
05:44
bend throughout so we don’t bend at the
05:46
knees more like a squat to get down here
05:49
but instead only using those hips as a
05:51
hand like I’m trying to touch the back
05:54
wall with my bum here that’s it there
05:58
five four three two one zero
06:04
excellent warm-up complete yes I’m being
06:07
warm feeling good hope you are too if
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you are using hand weights or water
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bottles now is the time to pick them up
06:13
okay I’m using light dumbbells Claudia
06:16
is using just a couple water bottles
06:18
again you make this routine your own
06:19
we’re gonna start with a hammer curl
06:22
plus alternating knee raise so both
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arms or come up with those palms facing
06:29
in performing a hammer curl and at the
06:31
same time bring up one knee you know if
06:36
you can get that knee up parallel to the
06:38
ground that’s great again just as we
06:40
said in the beginning if it’s a little
06:42
lower today
06:43
that’s alright to just keep coming back
06:46
until you can get that knee a little
06:47
higher every time right that’s it that’s
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why we’re here we’re here for
06:50
improvement not about perfection it’s
06:53
just about progress a little bit better
06:56
every time this one’s working your
06:58
forearms your biceps your legs and also
07:02
your core make sure that you’re
07:03
squeezing and contracting those ABS as
07:06
you bring that knee up keeping your
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shoulders square back straight you gotta
07:13
keep it up breathe it’s me so important
07:18
throughout today’s workout that you
07:20
remind yourself why you’re here what is
07:22
it what are you working towards trying
07:24
to get more fit trying to lose weight
07:26
whatever it may be just focus on it and
07:29
keep that at the front of your mind
07:32
doing this one for just five more
07:34
seconds and three two one zero
07:40
excellent okay we’re gonna take our hand
07:41
weights we’re gonna do a high pullback
07:43
next so feet are shoulder-width apart
07:46
slight bend our knees
07:47
we’re gonna break it the hips kind of
07:49
like we did in that good morning put
07:50
those hips back behind us until the
07:52
dumbbells or water bottles reach your
07:54
knees and then we’re gonna bring those
07:55
elbows up and pull back so hips go back
07:58
and then hips come forward as we stand
08:01
up pull the elbows high and then back so
08:06
using power from your legs and in from
08:11
your hips to help pull those hand
08:14
weights or water bottles up again every
08:18
time elbows come up and then back keep
08:21
your back straight on this one head in
08:24
line with your spine
08:26
and you know every time you’re coming
08:29
down and loading those hips you should
08:30
feel a little stretch in your hamstrings
08:33
good Bree is a modified Olympic
08:37
weightlifting move here definitely a lot
08:40
of little things going on in this one
08:41
working those hamstrings glutes lower
08:44
back upper back core all getting hit so
08:47
keep that slight bend the knees hips go
08:50
back and then they come forward squeeze
08:52
those glutes at the top excellent let’s
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do this one for just 10 more seconds you
08:57
got it
08:58
again moving at a pace that you feel
09:00
comfortable with okay don’t try to keep
09:02
up with us just do what you can at any
09:05
point in time you need to change up the
09:06
weight feel free to do so on four three
09:09
two one zero
09:13
excellent okay we’re gonna move into a
09:15
dumbbell squat plus side leg raise for
09:18
this next one so dumbbells are at your
09:19
side feet are shoulder width apart
09:21
anytime we do a squat first thing we do
09:23
is break at the hips hips go back first
09:25
and then you can sit down ideally we’re
09:27
getting down till the thighs are
09:28
parallel and we’re coming back up and
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then we’re gonna perform a side leg
09:33
raise back into the squat hips go back
09:35
head up chest up up opposite side now
09:39
side leg raise now on this squat you
09:42
really need to make it your own
09:44
like I said perfect world you’re coming
09:45
down until those thighs are parallel
09:48
keeping your feet flat back is straight
09:50
knees out but you might be new to squats
09:54
and if that’s the case won’t you try
09:56
your best to keep proper form and just
09:58
come down as far as you can so it might
10:00
be a half squat yeah maybe right here
10:02
yeah and that’s alright again like we
10:04
said it’s all about improvement you know
10:07
you don’t have to be great to start but
10:10
you do have to start to be great so
10:13
that’s where we are today get that back
10:15
straight head and chest up good again
10:20
getting into a rhythm moving at a pace
10:23
if you feel good with
10:26
and on that squat we’re ideally again
10:29
driving those hips back keeping our feet
10:31
flat you don’t want to come up onto your
10:32
toes and we also don’t want to around
10:36
your back as you come over either and if
10:39
you’re finding a a very strong urge to
10:43
bend over as you’re coming down it’s
10:45
more than likely due to a tight
10:48
posterior chain so hamstrings glutes to
10:50
lower back might be something to work on
10:53
let’s do this one for just five four
10:56
three two one and last one zero okay we
11:02
can actually set your hand weights down
11:03
for the next one if you’re using them
11:05
we’re gonna do a standing opposite elbow
11:08
to knee so feet are shoulder width apart
11:09
I’m placing my hands on my head again or
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trying our best to come opposite elbow
11:14
to knee opposite elbow to knee again you
11:18
might be here today and that’s alright
11:21
we just encourage you to make it your
11:23
own and just strive for progress not for
11:27
perfection and just keep moving don’t
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stop yep and again if you’re moving in a
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slower pace that’s all right you’re
11:34
still lapping everybody who is sitting
11:36
on the couch another version you can do
11:38
with this one it’s a little easier it’s
11:39
just your arms out to your side if
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you’re having trouble balancing another
11:44
option for you there this one’s gonna
11:48
work that core gonna work your legs as
11:51
well as getting your heart rate up
11:52
looking on that cardiovascular endurance
11:55
at the same time and again make sure to
11:57
keep your core nice and tight a good way
11:59
to visualize that is to just draw your
12:01
bellybutton into your spine and just
12:04
keep moving that’s it don’t forget to
12:06
breathe you got it you got it you’re
12:09
doing great so far
12:11
just keep moving keep your eyes on the
12:14
prize every repetition getting that much
12:17
closer to accomplishing your goal
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whatever that may be just focus on it
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come on stick with this on this one for
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the last ten seconds
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we’re almost there come on don’t stop
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don’t stop and five four three two one
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zero alright let those arms back to your
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side
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either a wall a pouch or a counter for
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this next one we do a wall pushup plus
12:44
mule kick
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so I want you to go ahead and find a
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wall or again you said you could also
12:49
use a counter for this one we’re gonna
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do a incline push up off of that wall so
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they’re hands in line with their chest
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we’re gonna bring our chest to the wall
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throw elbows about a 90 degree angle
12:59
back up and then we’re gonna do mule
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kick mule kick bring that heel up and
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then back into the push-up
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so alternating between the two getting
13:09
both upper body and lower body on this
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one and of course the further away your
13:14
feet are from the wall the harder the
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push up is going to be yep and
13:18
vice-versa is it you’re having a hard
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time move those feet closer to the wall
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and it’ll make the push-up much easier
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now if this push-up is just too easy for
13:27
you period like I said you can switch to
13:30
doing it off of a counter or a bench the
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lower your hands are on that object the
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harder it’s gonna be so you find the
13:38
right variation for you and your fitness
13:40
level no two bodies are equal driving
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off those palms squeezing your chest and
13:49
your triceps back of your arms at the
13:51
top of the push-up they can should have
13:54
breathe throughout no holding your
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breath today you will regret it if you
13:59
do let’s hit the last ten seconds on
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this one you’re doing great come on
14:04
finish strong right there with you rep
14:07
by Rep come on let’s go let’s go what he
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made out of half a tribe let’s go five
14:13
four three two one and zero we’re gonna
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need our hand weights for the next one
14:24
so I’m gonna grab my dumbbells Claudia’s
14:25
gonna get her water bottles there are
14:27
two different variations for this next
14:29
one I’m gonna do a lunge step back and
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tricep kickback Claudia’s just gonna
14:33
start in that lunge and stay there so
14:35
feet are shoulder width apart I’m gonna
14:36
step back and at the same time with my
14:38
elbows up I’m gonna only bend at those
14:40
elbows and perform a tricep kickback
14:42
squeezing the back of my arm and I’m in
14:45
a stationary lunge position and I
14:47
doing the tricep kickback as well so
14:49
make sure the stationary lunge that you
14:51
have a wide enough base to where you’re
14:53
nice and stable
14:55
both of us are bent over on a 45 degree
14:57
angle keeping that core tight back
15:00
straight and keeping nice Bend and that
15:03
front lead leg you’re gonna feel most of
15:05
your body weight there and then it is on
15:07
purpose this is working your legs at the
15:09
same time and so on that tricep kickback
15:12
we’re trying to keep our upper arms
15:14
parallel to the ground so that means
15:16
that upper elbow is up and we’re only
15:18
bending at the elbow so we’re not
15:20
swinging the whole arm right but instead
15:23
only hinging at that elbow good let’s
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switch sides and five four three two one
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good okay opposite side now that front
15:35
lead leg a break all right and right
15:38
back into it whew but the only thing
15:40
that doesn’t get a break are those
15:41
triceps are still working and you know
15:44
in any of these moves if you need to set
15:45
the weights down to keep moving that’s
15:47
okay to do so so if you need to just
15:49
drop your hand weights and just do air
15:52
hand weights that’s totally fine
15:54
yeah just keep moving that’s it you’d be
15:57
surprised at how good of a workout you
15:58
can get it especially at this point by
16:00
just using your own body weight making
16:04
sure to breathe and keep moving so we
16:07
use those triceps up at the top not
16:10
about how fast you’re moving it’s about
16:12
just keep moving most important part
16:15
about your workouts is to do them just
16:18
keep showing up that’s right consistency
16:21
four five four three two one zero
16:27
acts awesome alright another combo move
16:29
coming at you next we’re gonna get those
16:31
dumbbells up in the rack position feet
16:34
are little wider than shoulder width
16:35
apart toes are pointed out we’re gonna
16:37
do a plie squat plus shoulder press
16:39
weight goes back on my hips I’m gonna
16:41
sit down and squat Claudia’s just gonna
16:44
do a quarter squad and then we’re both
16:46
gonna come up on the balls of our feet
16:47
calf raise plus with shoulder press and
16:50
back down alright let’s try it again
16:52
weight goes back in the hips notice I’m
16:55
going all the way down
16:57
Claudia’s just hitting that quarter
16:59
squad making sure to breathe weight back
17:03
in the hips at any time we do a squat
17:05
feet stay flat on the way down as you
17:08
come up drive off the balls of your feet
17:11
engage those calves and drive and press
17:16
those dumbbells straight up overhead
17:18
this one’s working your calves
17:20
hamstrings quads glutes core shoulders
17:23
triceps
17:24
easier to find a muscle that it isn’t
17:27
working than to name all of them that it
17:29
is an awesome compound movement no
17:32
reason to race on this one nope just
17:35
stay under control focus on what brought
17:39
you here today we know it’s burning we
17:42
know it’s hurting rule right there with
17:43
you you’re not alone thousands maybe
17:46
millions of us in the has fit tribe
17:47
doing the same workout that you’re doing
17:50
feeling that same burn and again if you
17:52
need to drop your light hand weights do
17:55
it make this workout your own just keep
17:59
moving don’t hit that pause button no
18:02
matter how tempting it may be focus on
18:05
what brought you here today what is it
18:07
what are you trying to achieve what do
18:09
you got to do to get it done and to
18:11
achieve it remember it’s not about how
18:14
bad you want it it’s about how hard
18:17
you’re willing to work for it you’re
18:19
doing that right here don’t give up
18:21
don’t give up 4 5 4 3 2 1 0
18:28
excellent shake those arms loose for a
18:30
second we’re gonna use them again we’re
18:32
gonna do a split stance row bent over in
18:35
a 45 degree angle get one leg back just
18:38
like we were in that lunge position 45
18:41
degree angle we’re gonna pull back on
18:42
those elbows keeping our back straight
18:44
and then I’m also gonna do a knee drive
18:47
where I bring one knee up to my chest
18:49
and I am skipping the knee drive and I’m
18:51
again just staying in the split stance
18:53
position I decide which variation is
18:56
right for you I’m gonna get a little
18:58
extra working on that lead leg as well
19:00
as my core by getting this extra knee
19:03
Drive in you decide if it’s appropriate
19:06
for you or not
19:07
on this row really focusing on pulling
19:10
back on those elbows just like you got a
19:13
string attached human somebody’s pulling
19:15
back on them that core tight you want to
19:18
here head to stay in line with your
19:20
spine let’s go ahead and switch sides
19:22
here and 5 4 3 2 1 0 opposite side now
19:30
you’re doing great everybody keep it up
19:32
come on let’s go keep that energy up you
19:36
got it right here it’s amazing how you
19:40
can feel that lead leg just right
19:43
through your glute yeah I’m feeling I’m
19:45
feeling blue and quad I’m getting a
19:47
little bit of both keep that feet flat
19:50
that front foot flat I should say yeah
19:55
support lead leg is definitely doing a
19:57
lot of working on this one mm-hmm
19:59
you got it come on guys let’s go grind
20:02
through right here we’re right there
20:04
with the tribe what do you got don’t
20:07
forget to breathe let’s go last 5
20:10
seconds 4 3 2 1 0
20:17
oh goodness ok we only need one hand
20:20
weight or water-bottle for the next one
20:22
kay we’re gonna interlace or interlock
20:24
our fingers around that one weight
20:27
feeder a little wider than shoulder
20:29
width apart we’re gonna do a posterior
20:31
swing slight bend in those knees to
20:33
start we’re gonna keep that same band
20:35
throughout let’s take that dumbbell hike
20:38
it between our legs bring our hips back
20:40
and then hips forward squeezing your
20:42
glutes up at the top keep your back
20:45
straight head in line with that spine
20:48
you feel stretch in your back side as
20:52
you go down against don’t turn this into
20:55
a squat but just hinge at the hip that’s
20:58
it engaging those hamstrings glutes and
21:01
your lower back and then squeezing your
21:03
glutes at the top on every repetition
21:07
the other thing you want to stay away
21:09
from or avoid just turning this into an
21:12
upper body exercise your arms are really
21:14
just along for the ride
21:16
it’s all in that lower body they’re the
21:19
ones producing the power that’s getting
21:21
that weight to come up till your arms
21:24
are parallel to the ground breathing in
21:27
on the way down exhaling breathing out
21:29
on the way up
21:30
you got come on stay strong with this
21:33
where yet has four tribe where yet come
21:35
on mental check up up to a mental
21:38
toughness right
21:39
what’s that mental attitude you got
21:41
going come on let’s go
21:43
one wrap into the necks you got this
21:46
you’re a fighter not a quitter prove it
21:50
to yourself not to me not to Claudia
21:51
here it is here it is four five four
21:55
three two one zero
22:00
acts nice okay we’re gonna pick up that
22:02
second hand wait for the last one we’re
22:04
into a high punch out plus either a buck
22:06
hit or a run in place run in place so
22:09
I’m gonna actually bring my heels back
22:12
and perform a butt kick where Claudia is
22:15
just doing a little lighter lower impact
22:17
version but she’s just running in place
22:20
we’re gonna bring those hands back to
22:22
your chin after every rep and we’re
22:25
ideally punching a little higher than
22:27
our face so high punch out those arms
22:30
and shoulders get a little tired you can
22:32
punch out straight or you can drop the
22:35
weight but what I don’t want you to do
22:37
is stop come on you made it this far
22:39
push yourself that’s right if you have a
22:42
little bit left in that tank this is the
22:44
place to empty it let’s move that’s it
22:46
what are you saving it for that’s right
22:48
come on you’re doing great this is it
22:50
right here
22:51
I want you to exceed your own
22:54
expectations today that’s what it’s all
22:57
about coming back getting a little
22:59
better every day
23:00
defeating the you who couldn’t do it
23:03
yesterday
23:04
that’s right today you’re getting it
23:06
done tomorrow you’re gonna get it done
23:08
and every day afterwards come on let’s
23:11
go come on what you got what you got
23:15
let’s keep it up for last ten seconds
23:17
that’s it ten seconds
23:19
come on come on fight through it
23:21
everybody Maria has to be tried for five
23:24
four three two
23:28
one-zero excellent excellent work we can
23:31
go ahead and set those hand weights down
23:33
check out those arms let us begin with a
23:37
knee raise plus twist so go ahead and
23:39
see with your feet shoulder width apart
23:40
we’re gonna place your hands on your
23:42
head now at the same time we’re gonna
23:44
bring one knee up and twist into that
23:46
side now we’re not gonna twist to the
23:49
knee and lower that elbow but instead
23:51
we’re gonna go ahead and twist straight
23:53
across there about a ninety degree twist
23:56
now you decide how high it is
23:59
appropriate for you to bring that knee
24:01
we’re gonna bring ours up nice and high
24:03
but if you can only get yours about
24:04
halfway there that’s okay too we’re just
24:07
going to encourage you to make this
24:09
routine your own now we’re not gonna
24:12
count any repetitions today so it’s up
24:14
to you to move at a pace that challenges
24:17
you but at the same time you still feel
24:19
comfortable with every time on that
24:23
twist I want you to contract those ABS
24:25
as that knee comes up and you twist into
24:28
that side making sure to breathe and
24:31
whatever you do do not hold your breath
24:34
even a slight bend in your knees core
24:38
stays tight and engaged good posture on
24:41
this one continuing this one for just
24:45
another 10 seconds you got to keep it
24:49
moving feeling nice and warmed up here
24:51
in five four three two one zero okay
24:58
we’re gonna need hand wait for the next
25:00
one if you’re using it just one of them
25:02
will do we’re gonna do an overhead
25:04
circle so feet or shoulder-width apart
25:06
going pop your arms straight up overhead
25:09
if you’re using weight grabbing on
25:11
either side we’re gonna go ahead and
25:12
lean forward and then roll to your right
25:16
side all the way around and back feel
25:19
those ABS stretch until you get back to
25:21
that center point stop and return in the
25:25
opposite direction
25:27
overhead AB circles feeling that stretch
25:31
in your core all angles this rotational
25:36
move
25:37
and back and for a slight bend in your
25:41
knees and don’t hold your breath on this
25:44
movement it seems pretty easy to do
25:46
exactly the time will go by way too slow
25:50
if you do make sure to breathe now your
25:54
mobility on this one may vary from us
25:57
maybe more flexible less flexible but
26:00
try your best to get a nice full range
26:02
of motion all the way around and it’s
26:05
not a race on this one keep those abs
26:08
engaged and tight throughout each move
26:12
don’t let them loosen up use those hips
26:15
to help you rotate around beyond that
26:19
stretch
26:24
not much left on this one let’s give it
26:27
last 10 seconds good those abs tight
26:31
throughout don’t let them loosen up you
26:34
got to keep moving
26:35
keep working moving at a pace that fits
26:38
your needs four five four three two one
26:44
and zero all right you using weights we
26:48
need two of them for the next one we’re
26:51
gonna do a bent over T rotation so we’re
26:53
gonna have feet shoulder-width apart but
26:55
this time we’re gonna bend over on a 45
26:57
degree angle keep your arms hanging down
27:00
straight now let’s go ahead and rotate T
27:03
rotation up and look at that dumbbell as
27:06
it comes up sir not just moving that arm
27:09
but you’re actually rotating at the core
27:11
your core nice and tight and engaged
27:14
throughout knees are bent back stays
27:19
straight again we’re controlling it and
27:22
I really want you to also focus on
27:23
controlling the descent of that hand way
27:27
or of just your arm don’t just allow it
27:29
to flop down but instead use your abs in
27:33
core to let it come down gently and
27:36
under control excellent keep you didn’t
27:41
keep moving you got it coming up until
27:44
that arm is about perpendicular to the
27:47
floor you had a nice straight line
27:50
between those two arms the best you can
27:54
good keep it moving
27:56
if you’re feeling too challenged then go
27:59
ahead and lighten your weight you’re not
28:01
feeling challenged enough then go ahead
28:03
and increase your weight that’s how
28:05
you’re gonna make this routine easier or
28:07
harder today whew this is a good one –
28:12
I’m feeling it this one’s working those
28:14
obliques and upper abs really just
28:17
working the entire core area even your
28:21
legs oh yeah double duty here oh that’s
28:24
true that is totally common we feeling
28:26
your legs on this one almost there let’s
28:29
go four five four three two
28:33
1 & 0 ok holding on to our hand weights
28:38
if you got them we’re gonna move on to a
28:40
sumo oblique crunch so sumo stance is a
28:43
wide stance toes are pointed out ever so
28:46
slightly let’s bring those hands up to
28:49
our ears now slight bend your knees
28:52
weight back in your hips next we’re
28:54
gonna bring right elbow to right knee
28:56
crunch that oblique and back up now to
29:00
the office society crunch and back up so
29:03
we’re not getting into a full sumo
29:05
deadlift there going all the way down we
29:07
are keeping a little bend in the knees
29:08
but we’re trying our best to make that
29:11
crunch happen using our obliques and
29:13
bending over to the side so not getting
29:16
down there by bending at the knees but
29:19
instead by side bending crunching and
29:24
contracting those oblique muscles making
29:27
sure to breathe not holding your breath
29:29
let’s squeeze that oblique it every time
29:32
feel one side stretch the other side
29:36
squeezes good and again you might not be
29:39
able to quite get as far down as we are
29:41
but we encourage you to do the best you
29:43
can keep coming back and you’ll keep me
29:46
in a little bit better every time that’s
29:49
what it’s all about and don’t be
29:52
surprised if you feel a little burn in
29:54
those legs a little two-for-one extra
29:58
credit on a couple of these moves today
30:00
also getting some leg work and while we
30:02
are standing up so they can’t be a
30:04
complete surprise true we only have 10
30:07
more seconds on this one everybody come
30:09
on keep it moving we’re home what’s
30:11
there four five four three two one and
30:18
zero all right we only need one hand
30:21
wait for the next one we’re gonna move
30:23
on to a marching front chop so feet are
30:26
shoulder-width apart grab on to that
30:28
weight if you’re using it on either side
30:30
up overhead now we’re gonna bring one
30:32
knee up and at the same time front chop
30:35
down squeeze those ABS back up boom
30:38
squeeze those ABS back
30:41
right left right left and again if
30:45
you’re not feeling challenged use more
30:47
weight if it’s too challenging use less
30:50
weight or don’t bring your knee up quite
30:53
as high again we encourage you to make
30:57
this routine your own but either way
31:00
we’re squeezing and contracting those
31:03
ABS every time we perform that front
31:06
chop and come down straightening back up
31:11
stretching those ABS up at the top in
31:14
between repetitions yeah come on
31:17
picking that pace up and you start to
31:20
get comfortable with the movement one
31:22
into the next you got it
31:25
it’s a good time the routine here to
31:27
start focusing on what brought you here
31:29
today what is it what are your goals
31:32
what are we working on be thinking about
31:35
it throughout the whole routine that way
31:37
when that burn starts to kick in you can
31:40
remind yourself why you’re here right
31:42
why you started this workout and more
31:45
importantly why you’re gonna finish it
31:47
come on let’s go what brought you here
31:50
today has four tried we appreciate your
31:53
work keep it up not much left on this
31:56
one four five four three two one and
32:02
zero excellent hold on to that one hand
32:07
wait for the next one we’re gonna move
32:08
into a reverse dumbbell chop feet are
32:11
shoulder-width apart two hands on either
32:13
side of the hand weight reach to your
32:15
left and across now we’re going to reach
32:18
up and chop up bring those elbows in as
32:22
we crunch straight down and then back up
32:24
in the opposite direction chopping down
32:26
so this good might take you a couple
32:28
repetitions to get into the groove of
32:31
this one so it’s up and across down and
32:34
crunch up and across reach down and
32:37
crunch and just repeat that one two
32:40
three four fourth a lot of time period
32:44
getting as many repetitions in as you
32:46
can making sure to breathe working at
32:49
your own pace keeping your core nice and
32:52
tight the entire
32:54
and if you not quite moving at the pace
32:56
we are that’s totally ok we just
32:59
encourage you to make the routine your
33:01
own keep moving and don’t give up most
33:06
important part about workouts is to do
33:08
them just keep moving don’t hit that
33:11
pause button and push through right here
33:14
come on right there with you crunching
33:18
those ABS really focus on the ABS
33:20
throughout every single individual move
33:23
keeping them tight engaged and
33:26
contracting especially as you hold out
33:29
you breathe and keep moving we’re almost
33:32
there everybody
33:33
where you at has fit tribe we’re yet
33:36
let’s go finish strong last 10 seconds
33:38
on this one
33:39
fighting through for a five four three
33:45
two one and zero
33:50
excellent next we’re moving on to a
33:51
standing O bleak crunch no hand weights
33:54
needed for the next one feet are
33:56
shoulder-width apart
33:57
it’s going to bring those hands up to
33:59
your ears now we’re gonna take same side
34:01
elbow and knee bring that knee out to
34:03
the side up crunch back down opposite
34:06
side now every time that knee is out and
34:10
up so it’s not just coming straight up
34:12
but it’s coming out to the side and
34:15
you’re crunching those oblique muscles
34:17
on your side and if you can’t quite get
34:21
your knee up again as high as we are
34:23
again no big deal do what you can
34:26
that’s it and keep moving keep breathing
34:30
stay focus on what brought you here
34:32
today whether you’re trying to lose
34:34
weight gain muscle just get in better
34:37
shape better at your daily activities
34:40
whatever it is just stay focused on it
34:43
and keep moving keep grinding right
34:46
there working with you rep by Rep
34:50
remember every repetition is getting us
34:53
just that much closer to our goals come
34:56
on let’s go getting that getting there
34:58
together has four tribe come on almost
35:01
there
35:03
I can sure to breathe squeeze and
35:06
contract those oblique muscles
35:08
ah never repetition these exercises are
35:12
also getting your heart rate up too
35:14
that’s by design so we’re gonna burn
35:16
some calories along the way again we
35:19
call that extra credit good let’s go
35:22
last ten seconds on this one that’s it
35:24
we’re almost there homestretch working
35:28
with you everybody working with you four
35:31
five four three two one and zero all
35:38
right we need one hand wait for the next
35:41
one we’re gonna move into a yoga
35:43
inspired move it’s a warrior three
35:46
balance crunch let’s get a staggered
35:48
stance going with one leg back one hand
35:51
on each side either side of that
35:53
dumbbell and we’re gonna go ahead and
35:55
reach out and extend your arms with that
35:59
dumbo trying to draw upper body close to
36:00
parallel to the ground
36:01
now we’re gonna crunch in as we bring
36:03
that dumbbell to our chest and bring
36:05
that knee up now Claudia’s gonna return
36:07
that foot back to the ground as she
36:09
reaches and I’m gonna kick behind me you
36:12
decide which one of these variations is
36:15
right for you they’re both going to test
36:18
your balance definitely if you’re doing
36:21
Claudia’s version and you’re still
36:22
having trouble you can sit up a little
36:25
bit more and stand up a little
36:26
straighter and if you want to do her
36:29
version make it harder just bend over
36:31
more either way keep a slight bend in
36:35
that lead leg and this one’s not about
36:38
being perfect you’re gonna see us being
36:40
unstable at times but it really helps if
36:43
you focus on something on the ground
36:45
really just help you keep your balance
36:47
in the movement and focus on your core
36:51
that’s it squeezing those ABS as you
36:54
bring that knee up we’re gonna switch
36:57
sides and five four three two one zero
37:02
whew alright I’m feeling this one has
37:05
four on two right there with you okay
37:06
getting set up and begin and again do
37:10
not be surprised if you feel a little
37:13
bit of
37:14
lactic acid burn in that lead leg that
37:17
stationary leg has definitely working
37:19
that lead leg as well but also engaging
37:22
your core and getting all the muscles
37:24
that were looking to hit of course
37:26
trying to stay as stable and upright as
37:28
possible we’re just taking a hit here
37:32
that’s it it’s all about control
37:34
yep knee up and squeezing that core
37:38
every time excellent also working on our
37:43
balance on this one again nothing wrong
37:45
with getting a little extra credit whoo
37:47
oh and I lost it all right back into it
37:50
now come on come on coach get it
37:53
together hey this is a hard move it is
37:55
so come on we’re all getting better
37:58
together I don’t claim to be perfect
37:59
that’s right let’s go this one four five
38:02
four three two one zero
38:07
nice work you made it I made it you’ll
38:10
be all right we need just the hand
38:11
weight again for the next one we’re
38:13
gonna do a crossbody elbow to knee so
38:17
feet are staggered same side arm is up
38:21
of that lead leg now we’re gonna bring
38:24
opposite elbow to knee as we crunch down
38:27
bring that leg straight back up so
38:30
you’re twisting that elbow in as you
38:34
crunch kick that leg back every time and
38:38
reset standing up nice and tall
38:42
crunch squeeze and contract those ABS
38:45
and every rep my abs are definitely
38:49
feeling a little fatigued all right it
38:50
means it’s working that’s right that’s
38:52
good news everybody that’s good thing
38:54
means we’re doing our job right here
38:56
guys as my coordination is being tested
38:58
– nothing wrong with that let’s go we’re
39:02
getting better together that’s right
39:04
that’s it
39:05
every repetition getting it’s just that
39:08
much closer to our goal trying to meet
39:10
in the middle
39:11
bring that elbow to your knee excellent
39:15
twisting in – so not just coming
39:18
straight but actually twisting and
39:19
meeting together gets those transverse
39:22
abdominus come on let’s go
39:25
one into the next not much left on this
39:28
side four five four three two one zero
39:35
switch it up here we go home stretch yep
39:37
I’m going to switch to this side okay
39:38
and begin breathe good posture all the
39:44
way up all the way down twist into that
39:48
knee every time coming down with your
39:50
upper body and crunching again don’t
39:54
just go through the movement in a
39:56
relaxed state no way but instead focus
39:59
on those ABS focus on squeezing them and
40:02
every rep track those muscles that’s
40:06
it’s what we came here for everybody
40:07
that’s what you came here for finish
40:09
strong you can’t focus on what it is
40:13
that brought you here today getting that
40:15
much closer to your goal every rabbit
40:17
how many can you get right here
40:20
finish strong everybody finish strong
40:22
let’s go has fits right let’s go we’re
40:25
right there with you working it out
40:27
working it out come on let’s go ten
40:30
seconds ten seconds that’s it come on
40:32
almost there almost there and five four
40:36
three two one zero
40:41
ah that’s it we’re gonna move into a
40:44
cool-down purpose of the cooldown is the
40:47
lower our heart rates that could come
40:49
down slowly at the same time gain some
40:52
extra mobility great – I’m out of breath
40:54
I know I see that we’re gonna move into
40:58
some posterior shoulder stretches so we
41:00
take one arm reach it across pull with
41:03
that opposite side arm keep good posture
41:06
and we’re just gonna hold so a static
41:11
stretch pull it across far as you can
41:13
that looks like this again that’s okay
41:16
make it your own
41:18
yeah excellent wonderful stretch out
41:21
shoulders as well as your chest and back
41:22
just hold and breathe try to keep your
41:28
shoulders in line with one another right
41:29
you don’t want
41:30
coming up and correct you’re the one
41:31
going down yes let’s hold it four three
41:35
two one zero
41:37
switch it up shake it out Wow
41:41
this side is way tighter and you might
41:43
find that one side of you is also a
41:45
tighter than the other as well
41:47
yeah totally common we’ve talked with
41:48
parma Claudia’s got a tight shoulder
41:50
because of how she sleeps we’re still
41:51
working on that
41:53
life happens all right we’re doing
41:55
something about it right here hold and
41:58
breathe all right and three two one
42:02
shake it loose all right we’re gonna
42:04
work on the next one is great for really
42:07
opening you up and improving your
42:08
posture as well as shoulder health we’re
42:10
gonna do an upper right external
42:11
rotation let’s get those arms up at a 90
42:13
degree angle here 90 here and let’s
42:16
rotate those hands back and then forward
42:19
go through that full range of motion
42:22
bringing those hands as far back as you
42:24
can on every repetition little active
42:27
stretch here nice and controlled good
42:31
and on this last one I want you to pull
42:34
back and hold
42:35
pull those hands back good elbows stay
42:38
up do a little shoulder stretching
42:41
excellent good I need any of these
42:44
static stretches we’re trying to get to
42:45
about 85 90 percent of what we’re
42:47
capable of you want to feel good stretch
42:50
but we don’t want pain hold this one
42:53
four five four three two one zero
42:58
whoa there shoulders I should say we’re
43:04
gonna move out do a waterfall loosen up
43:06
those wrists forearms biceps those
43:09
muscles that get tight with all that
43:10
texting and typing we do so palm is up
43:14
pull back on those fingers we’re slowly
43:17
gonna pull back at the same time bring
43:19
that elbow up to reach the bottom and
43:21
then we’re just gonna hold it right
43:23
there keep pulling back on those
43:25
fingertips feeling that stretch
43:27
throughout your wrist forearm bicep
43:30
that’s that time of the workout where
43:32
you can just take a second here to be
43:34
proud of what you’ve achieved so far
43:36
today for working out or easy everybody
43:38
be fit everybody may be in great shape
43:40
but there
43:41
not that’s what makes you so special for
43:44
showing up today you just gotta keep it
43:46
up right now just keep the momentum
43:47
going and three two one zero shake it
43:52
loose all right
43:54
opposite side now pull back on those
43:57
fingertips nice and slow
43:59
you bring that elbow up and keep pulling
44:02
back on those fingertips excellent whew
44:05
feels nice it does it was really good
44:09
you should breathe nice big deep breaths
44:13
in and out and three two one zero
44:23
all right shake it out one last stretch
44:25
here we’re gonna need either a wall a
44:27
countertop or a couch something that we
44:30
can or a chair that we can grab on to
44:31
for the next one we’re gonna do a wall
44:33
calf stretch so we’ll put my weight into
44:35
the wall the one foot up by the wall
44:38
step one foot back so this foot that’s
44:40
back furthest away from the wall we’re
44:42
gonna stretch that calf we’re gonna
44:44
drive the heel to the floor oh wow and
44:47
then we’re going to lean our body weight
44:49
forward at the same time keep that back
44:52
heel on the ground you should feel nice
44:53
calf stretch
44:55
and if you’re having trouble feeling it
44:57
go and step that leg further back and it
45:00
will force more of a stretch it’s too
45:02
much for you bring it closer so again
45:05
about making it work for you not the
45:08
other way around just a static stretch
45:10
we’re just holding good this big deep
45:16
breaths here
45:17
four five four three two one zero
45:23
all right let’s switch it up here
45:25
finishing strong stretch out that last
45:27
calf and drive that heel to the ground
45:31
keep the back heel flat on the ground
45:32
and hold excellent no matter what the
45:37
rest of today brings to you you can just
45:41
take pride in the fact that you got your
45:43
workout done you can cross it off your
45:45
list feel accomplished we’d love to have
45:49
you come back and join us again holding
45:52
this one four five four three two one
45:58
zero and that is a wrap that’s it thank
46:04
you so much for joining us today
46:06
if you like this workout you’ve been
46:07
working out with us for a while and
46:08
you’re starting to see some results we’d
46:10
encourage that you please go check out
46:12
our patreon page where you can find out
46:14
more about how you can support our
46:15
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46:17
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46:19
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46:21
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46:41
much for joining us today it’s been our
46:43
privilege I’m coach Kozak and I’m
46:45
Claudia and we will see you at your next
46:47
workout

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