(lively music)
- Hi, everybody. My name's Jordan.
Thanks for joining me today
for a 20 minute full-body, cardio workout.
There's not gonna be any jumping today
so this is suitable for all levels.
We'll go ahead and get started right away
with just a little warmup.
We're gonna take it into some high knees, so stepping.
So this is a no jumping workout,
however, if you wanna amp up that intensity at all,
you can always add a little jumping to this.
So right now you can do a little running in place
taking this to your own level.
As far as timer goes, when we get beyond our warmup,
what we're gonna do is a little 20-second burst.
So you'll work for 20 seconds
and then I'll give you a 10 seconds
to kind of catch your breath a little bit
and for me to introduce the next move.
All right, we're gonna go into a modified jumping jack.
(lively music continues)
All right, we're gonna keep tapping those feet
out to your side,
but now you're gonna do a little chest opener.
(lively music continues)
All right, next up here,
you're gonna add just a little walk in place,
big arm circles forward.
(lively music continues)
Go ahead and reverse those right back behind you,
(lively music continues)
and then cross those arms out in front of the chest.
(lively music continues)
All right, we're gonna get ready here for our first move.
First one we have up on deck.
We're gonna be doing some heel taps
right out in front of you,
and then you're gonna do a press up over your head
with both arms.
All right, let's get ready here in three, two, one.
And first move here, heel taps, press it out.
So again, we're working for 20 seconds,
then we'll give you 10 seconds to rest in between.
We've got five moves right now
and we're gonna go through those five moves three times.
So the first time around, give you kind of an intro to them.
Then you'll have two more chances.
Go ahead and take a rest.
All right, you can either rest
or do a little walk in place during the rest.
Next one, you've got a skater tap.
So you're gonna just go right back behind you side to side.
Three, two, one, and go.
A little higher intensity version of this,
you would do a little hop to the side.
(lively music continues)
Go ahead, take a break.
Next up, we're going high knees.
As we do your high knees though
we're gonna travel side to side.
Ready, three, two, one, and go.
High knees, step, step, step back the other direction.
(lively music continues)
Good.
And go ahead and take a rest.
All right, now we're gonna go into some heel taps.
You're gonna take that foot across the body.
This time we're gonna do a chest press.
Ready, go.
So it's out.
(lively music continues)
All right, go ahead and take another break right here.
Next up, we've got some side lunges.
We're gonna keep those feet planted on the ground.
Ready and go.
So just shifting that body weight side to side.
(lively music continues)
This is gonna be the last new move I'm gonna show you
and we're gonna be going back to the top.
Go ahead, take a break.
We're gonna go back to heel taps
with your press straight up above your head.
Ready. In three, two, one, and go.
Tap and press.
(lively music continues)
We're going 10 more seconds.
(lively music continues)
And rest.
All right, skater taps next.
Ready, in three, two, one, and go.
(lively music continues)
Go ahead and take another quick little break right here.
We're going back to high knees again.
We're gonna stay in place this time
rather than travel side to side.
Ready, three, two, one, go.
(lively music continues)
Perfect. All right, give another 10 seconds right here.
Little breather.
We're gonna go chest press,
heel taps going across the body in three, two, one, and go.
(lively music continues)
Perfect. And rest.
Walk it out right here.
And back to that last move.
We're going side lunges.
Let's go ahead and take those feet nice and wide
and then shift that way, side to side.
(lively music continues)
Take another 10 seconds.
(lively music continues)
Perfect. Go ahead rest.
We're running through all of that then one final time.
Back to the top.
Heel taps, overhead, press and go.
(lively music continues)
All right, go ahead, walk it out here
and take a little break.
Next up, we're doing those skater taps one more time.
In three, two, one, and let's go.
(lively music continues)
All right, go ahead, take a little breather.
High knees. We're gonna stay in place again for this round.
We're gonna add a little arm motion to this.
Take those arms up overhead and go.
(lively music continues)
All right. Once again, another little break.
Two moves left here for this round.
We're gonna go chest press, heel taps.
In three, two, one, go.
(lively music continues)
All right, take a little break here.
Last move for this first round, we're gonna go side lunges.
Nice wide feet here on the ground,
plant them down, and go side to side.
(lively music continues)
10 more seconds.
(lively music continues)
Go ahead, take a break.
All right. You can fully rest here.
Do a little walk in place to keep the heart rate up,
whatever you prefer,
giving you about a full 30 seconds to rest.
And then I'm gonna introduce to you five new moves.
We're gonna then run through those three times
just like we did with our first round.
Then we'll cool down and we'll be done for today.
All right, move number one coming up here
in about 15 seconds.
You're gonna take a squat with a side leg lift.
If you need a little help with balance,
you can grab onto the back of a chair, back of a couch,
hold onto a wall.
Then you're just gonna alternate the leg that you're lifting
after each squat that you do.
All right. Ready, and let's go again.
Squat down, lift it up.
Squat down, and leg lift.
(lively music continues)
Last one.
And then we're gonna go ahead and take a break.
Next up, we're gonna take a set of alternating leg lunges.
Once again, if you need help with balance,
feel free to grab ahold of a wall or a chair.
Let's go. Step it out, push it back.
Alternate legs, step it back.
So only going down as far as you are able to here.
So ideally, if you can bend that back knee
all the way towards the ground, that's great.
If you can only go a little ways, perfectly fine too.
Gimme one more.
Go ahead and take a break.
All right, next move.
You've got hamstring curls
and we're gonna add a bicep curl to it.
Three, two, one, and go.
(lively music continues)
10 seconds to go.
(lively music continues)
And take a little rest right here.
Next up, we're gonna take a squat with a little calf raise.
So plant those feet down on the ground.
Ready, three, two, one, and go.
Squat down. Raise it up.
(lively music continues)
Last one.
Go ahead and take a break here.
Once again, one more move here to introduce you to.
You're gonna take a little half-squat position,
so keep tension in those legs.
Join me here.
You're gonna walk forward, two, three, four, and back. Good.
Keep going forward for about four steps and take it back.
One more time forward.
Take it back.
And then we're gonna go ahead and take a rest.
We're gonna circle back to the top.
Two more times through all of that.
You've got a squat with a side leg lift and go.
Down. Lift it up.
(lively music continues)
Go ahead, walk it out.
We're gonna go lunges.
This time you're gonna step back into your lunge.
Ready, three, two, one, and go.
So step it back. Come on up.
Step it back. Come on up.
(lively music continues)
Go ahead, take a break.
All right, we're gonna go into those hamstring curls again
adding that bicep curl, in three, two, one, and go.
(lively music continues)
Go ahead, take a little break.
Next up, you've got your squat to that calf raise.
Ready, plant those feet down.
Three, two, one, go.
Down, raise it up.
(lively music continues)
We're gonna go 10 more seconds on this.
Taking this at your own pace.
(lively music continues)
Give me one more.
Go ahead and rest.
All right, last move here for round number two.
Forward/back walks, holding little squat.
Three, two, one, and go.
Forward, two, three, four.
And take it back.
(lively music continues)
And that is it.
Go ahead, walk it out with me.
We're gonna run through all five of those moves
one final time to wrap up this workout.
Squat side leg lift.
Ready, and go.
Down. Raise it up.
(lively music continues)
Go ahead and walk that out once again.
We're gonna do lunges.
Let's go back to forward lunges for this last set.
In three, two, one, go.
Step it out. Push it back.
(lively music continues)
All right. We've got three moves left.
Go ahead, take a break.
We've got hamstring curls coming up next
adding that bicep curl into it.
Ready, three, two, one, and go.
(lively music continues)
Go ahead, take a break.
All right. Squat with that calf raise.
Plant those feet down.
Ready, three, two, one, let's go.
Squat down. Lift it up.
(lively music continues)
Go ahead and take that break here.
Final move of the day.
We're gonna go forward and back walks
and then we'll cool down together.
Ready. Little squat, two, one, and go.
(lively music continues)
One more time forward
and then go ahead and take it back and rest.
All right. Let's just go ahead and walk in place here.
Start to gradually bring that heart rate down.
Go ahead and take one arm.
Stretch it out across the front of your chest.
Try to slow down that breathing a little bit.
(lively music continues)
Go ahead and switch it over to your other side.
(lively music continues)
All right, go ahead and plant those feet down.
Take a nice deep breath in together.
Reach up nice and tall.
Exhale. Nice, easy side stretch.
(lively music continues)
Deep breath in here.
Once again, reach up nice and tall.
And exhale, stretch it off to the side.
(lively music continues)
And release that one more time.
Let's take a nice deep breath in together.
Reach up nice and tall, full body stretch.
And exhale.
All right.
That's it for today everybody.
Thanks so much for joining me.
We'll see you next time.
(lively music continues)