[upbeat music]
Hi, I'm Astrid Swan.
- I'm Rich Davis, and we're halfway through
our cardio series.
- As you know, cardio has so many benefits,
including being a mood booster.
- Great stress reliever.
- And it improves your heart health.
- Examples of our workout include ice skaters,
mountain climbers,
broad jumps,
and plank jacks.
- All right guys, here we go,
We are on our third video.
So this is going to challenge us a little bit more.
We're going to work a lot of single leg work.
Where that's just going to require some stability,
- Hmm.
- Some core strength.
And you'll notice as you go through it,
one side, I always joke, isn't the A plus student.
[Rich laughs]
- And the other side, just needs a little extra help.
- Okay.
- So there is no judgment if you see
either one of us kinda, fall.
- Be a little shaky. [Rich laughs]
- [Astrid] Or you might be a little
challenged at home too okay?
So with that being said,
we are going to start with a single leg touchdown.
So go ahead and pick up this leg,
you're going to stabilize right from the beginning.
We're going to reach same hand, same foot.
So, the leg is going to extend back
and the hand is going to come forward.
You're going to bend the base leg,
and then you're going to squeeze,
stabilize up.
So right there.
That first one is usually like 'huh' check in.
Right?
So reach down and exhale, squeeze.
We are working on stabilizing through this.
- Yeah.
- Base leg, ankle giving a stretch to the hamstring,
and warming up the glutes.
Two more times.
Stretch down, squeeze up and
[Astrid squeals]
- Yeah. [Rich laughs]
- Well, there is your first example,
- I almost fell on to his mat.
We're going to do the same thing on this side.
I'm going to tell you right now,
that that first side was my better side.
- [Rich] Oh snap.
- So maybe I should just talk during this one.
But we're going to go for it.
Find a spot to focus on.
Especially if you're like okay, this might be a wobble.
Core tight, we're going to reach
and see?
That ankle.
Truth be told I fell down a flight of stairs once.
- Oh.
- I wasn't drinking, it was very dark.
And now my ankle still gives me
a little bit of trouble,
but this is why it's so important
to do this kind of work.
[upbeat music]
- Don't make me tell all my stories.
[Rich Laughs]
And good. Okay, shake it out.
We're going to go back to the first base leg.
You're going to step back into a reverse lunge,
we're going to kick that leg up.
So its that straight leg sweep
adding the lunge into it.
Step back, tuck that back hip.
right?
- Yeah
- Feel a stretch there in that hip flexor.
Sweep the leg up,
Drop down.
Sweep.
- Yeah.
There we go.
- There we go. Now we're flowing.
One more. Perfect.
A nice kind of, almost like a dynamic warm up here.
Let's do the other side.
So again, make sure we're tucking,
chest is up high.
Five reps.
So lets go.
And kick.
- There you go
- I was waiting for that balance.
- [Astrid] Three. Oh It's coming don't you worry.
- Four
and [Astrid squeals]
- There we go.
- I should do that last one.
[Rich laughs]
- And five.
Five for me.
Okay, so, shaking it out.
That we know kind of what we're gonna start with,
we're gonna add on.
So we're really gonna load this leg.
We're going to do it okay?
- [Rich] Let's bring it.
- So reaching down for our RDL Touch.
We'll do five,
go into our reverse lunge to kick, five.
And then we're going to add on.
I love a add on.
- I mean we always have to add on a little bit right?
[Rich laughs]
So here he go.
Touchdown, find a spot to focus.
Stabilize up.
Good.
[upbeat music]
- I can see that Rich is pulling his nee up higher,
that's awesome.
If you need to tap, please feel free to do that.
One more.
[Astrid exhales]
- Drop right back into that lunge.
Drop,
kick it up.
Two.
Awesome.
Three.
Sweep.
Four.
And five.
[Astrid squeals]
- Yes
- Okay, so we're on this base leg.
Let's turn to the side.
Pick up the leg that was just stepping back
into the lunge and kicking.
From here we are going to go for a single leg,
- [Rich] Oh.
- walk out to a plank
- [Rich] Oh.
- and walk back up.
I promise you,
you will thank us later,
when you feel how good this side feels.
Ready?
- Alright.
- We're going to reach down.
Keep that leg off the ground.
Bend back that knee, stabilize.
[Astrid squeals]
- Ah.
- To come back up right?
- Go again. Two more times.
Crawl out.
And back up.
Yes.
- [Rich] Oh. - Oh.
I like it.
- [Astrid] One more time.
This one stay down.
We're gonna go mountain climbers.
Six of them.
One.
Two.
Three.
Four.
Five.
Six.
One plank jack.
Plank jack and in.
Go again.
Six.
Five.
Four.
Three.
Two.
One.
Plank jack, one more time.
Four.
Three.
Two.
One.
Plank jack, woo.
okay.
- That was one side.
- Not bad, we have to do my C- side. Just kidding,
I'm going to get up to a B+ for this side.
So I'm going to find my focus for me, as I said
I really need to focus on this one.
I will go out that window accidentally.
- I got you girl, I got you.
- Okay you going to hold on?
- I got you, yeah [Rich Laughs]
- All right, so reaching down five times RDL
Three.
Two, here yeah go.
Hinge, squeeze up.
Good. So see how I'm taking it toe tap.
For me, it's a better way to train, Rich he's got
that, see? That nice crunch.
One more.
Perfect, drop back into your lunge.
Drop it back and kick it up.
And kick,
Three.
Four.
Five.
Yes, here we go.
Now were going to pick up this back leg,
working this side now. Ready?
- All right.
- Reach it down, core tight
- Magic moment.
- Stabilize up, ahhh.
- Ahhh. [Rich Laughs]
- [Astrid Laughs] There we go. Two.
Good.
If It's too much with that leg up,
guys put it down. No problem right?
But if you can, more up.
This is your last one to stay down.
Good, come in six mountain climbers.
One.
Two.
Three.
Four.
Five.
Six.
Plank jack.
Go again, One.
Two.
Three.
Four.
Five.
Six. Plank jack, woo Last time.
One.
Two.
Three.
Four.
- There it is.
- Five.
Six, plank jack. Whoa, okay.
- Hamstrings warmed up, glutes fired up.
Shoulders, core, sweating.
- I'm ready.
- Okay, were moving on,
so we are going to go, into a broad jump
and back peddle.
- Ugh, okay.
I mean, yes, yes. [Rich Laughs]
- Now he just had a moment of truth, right?
I like when were honest, were like ugh broad jump.
My favorite.
- Honesty.
- My favorite, as in I hate it.
Okay, so you're going to land light.
Think about the space that you can handle, safely.
Big broad jump, I'll go ahead.
You can rest I'll demo, and then I'll just sit
the rest of it out.
- Ah man.
- I'm kidding, okay.
So I'm going to use my arms to propel myself forward
land light, back peddle, back peddle.
- Very simple.
Were going to do five.
- Okay, I'm down for that.
- Five times
- All right.
- And then were going to do something else.
- Hmm. [rich laughs]
You know I always like to through something
in there.
- Okay, now I'm sure you can jump into my mat but,
stay on your mat. You ready?
Three.
Two.
Here we go, land light.
Back peddle, good.
Two [Astrid squeals]
Yup. Three.
It should be landing like on a pillow.
- Ah.
- And last one, Yes
- Yeah.
- Good, okay.
Were going to super send that with an RDL more
advanced move because why not? Were ready.
- Okay, okay.
- RDL's a hop, so again. If your not ready for
the hop, do without. Just focus on the RDL.
But were going to reach down, like we did to begin
and hop up.
- Oh, - Reach down.
- Fancy - Woo, Pop up.
Three.
Four.
One more.
Five.
- Okay
- Just enough, right? That fourth and fifth one
are like oh, there it is.
[Rich Laughs]
- Oh, okay? You know, that's how my muscles sound.
[Rich Laughs]
Other side, ready?
Three, two
good. Moment of truth.
[Upbeat Music]
Four,
and Five.
Woo, super exciting. Those two things,
two more rounds. Broad jump, back peddle.
Five, already at halves. Five-Five.
- Gotcha [Rich Dancing]
- One, two, three, four. Lets get ready to do this
workout. Okay [Astrid Dancing]
Okay, lets go.
Pop it up. - Hop.
- Back peddle - run, run, run.
Hop, tap tap tap tap. - Woo.
- Yeah - Yes
Last one.
Back peddle, yes. Okay here we go,
Right into it, strong core. Focus, determination.
Lets go, Hop.
Three, ah
Four.
Five.
- There it is.
- Okay what was that about being a mood booster?
- [Rich Laughs] Yeah, right?
It's really, I-I'm feeling.
- I don't know about the stress reliever though.
- No, not yet?
- I feel stressed. - That must be at the end.
[Rich Laughs]
Stress reliever's at the end, here we go.
Other side, reach down. Hop
Three.
Four, Oh
[Astrid yelled]
- Hurt your muscles on that one.
- Actually, that was just my audibles. Ouch
Okay, One more time.
- Oh, were back in. - One, more time.
- Okay. - Ready?
- Ready, Five. - Let's do it, Boom.
- Back peddle, yes.
I love those arms.
Two more,
One more,
[Rich groaning]
- Love it.
- See it kind of, makes you feel good.
Okay, ready?
- Last one.
- Last time were going to work these RDL's.
Last time those hamstrings are really gonna be,
pushed to the limit. Push it at home.
Here we go, Three, Two
Reach down and hop.
- Last one. - Good.
Be aware, especially on the third round when your like,
ouch. That you don't start rounding, Right?
We want to keep that chest forward.
Other side, [Astrid giggles]
Three, Two. Lets go.
And up,
Two.
Three.
Four, Oh.
Five.
Oh oh oh. - Love it.
- Okay. - Feeling good though.
All right, so not bad.
- Not too shabby.
- Not bad okay, we have one more. Circuit.
- Okay. - okay? we got this.
- What we got?
- So, this is a little harder then one and two. Right?
But were still in that zone of like, Okay
I got this.
You don't wanna be like 'wow that was so easy'.
We want to be challenged.
So for our last circuit here, were going to go
small skaters, then were going to go into big
skaters with a shuffle back.
- Hmm.
- Sounds like, what language are you speaking.
So for the small one, skater.
Side to side,
real light on your feet, were going to do that.
The second one, we'll take a pause.
Were going to step off of our mat just so we don't
go slipping.
Be aware at home as well of your area, but we
are going to take two big ones.
One, two and then were going to go,
quick, quick, quick, quick.
[Rich laughs]
- With that sound.
- Quick, quick, quick, quick.
Okay? So we are going to do that three times through.
Those two exercises, and then we are done
with video three. - I like that.
- Okay? So you know what we have to achieve, take a breath.
Have a water if you need.
Were going to start with the small skater.
Light on the feet, core tight.
- I'm ready. - Okay, he's smiling.
- I'm excited for this one. - Okay, ready ?
- It's the end, it's the end.
- Little ones.
Three.
Two, tiny.
Quick, quick.
- Oh, your going really fast. - Yeah, well their small.
- Woo
- You're kicking up that back leg, right?
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four, I end that set in,
Two.
One.
This is when you know it obviously works,
the mood is improved.
These are our big ones, - All right.
- Imagine you have two big puddles and then,
your literally going to make that sound, to come back.
Okay? Here we go.
Big one's and over, over
and [Astrid making noise to movement]
Oh, nailed it. Go again.
And go, and don't forget we have to do the other side
so don't leave me. - All right.
One more.
- Okay? Were going to slide over this way
to do our big skaters that way.
- All right. - You ready?
- I'm ready.
Three, two lets go at home.
Big, big and yes. Perfect.
Over, over, travel. Love it
One more time.
Over, Over and oh. Oh my gosh, okay.
Lateral movement, we don't just go forward and
backward in life.
Side to side right? - It's very important.
- Huh, okay you ready?
- Ready for? - A good work out?
- Stretch? - No, were no quite there yet.
- Oh man, - Were not quite there yet.
- Okay, deep breath. Small skater's, big one's
to that direction, two more times.
- All right, here we go. [Rich Laughs]
- Did you catch that at home?
- A little shade in the eyes.
- He was like about two more times you
might want more done.
- Ugh, all right.
That's how you know its real, real sweat.
Real people, were in it just with you.
But we all got this, okay?
- Okay.
- Small one's go, go quick.
- That's it.
- Yeah, snap those heels back.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
- Yes. - Okay.
- Big ones.
- Big one's with the 'RRRR'
- Exactly like that, roll the R. Ready?
- All right.
- Three, two. Let's go.
Over and over.
Over, Over.
Over, over
Oh my gosh we are that crew, Three.
Two more times, Over. Woo. One more.
- Okay.
- Yes - Yes, All right.
- Here we go, five to the other direction.
I am really living for your sounds.
- Hah, I try I try. All right.
- Okay, ready?
Lead it up.
Oh, Perfect.
- All right, two more. - Yes
- Ah.
- oh, these puddles are really becoming
something in my mind.
[Rich Laughs]
Okay, And woo. Rich, you guys at home.
One more time through, okay?
- Oh.
- So, take a check in right now.
How do you feel compared to the first two?
They were still challenging, but now were kind of
into it. Were into the flow.
Were understanding areas we can push and still
areas that were like, no. I need a moment.
And that is 100% okay.
- So okay.
- All right, So with that being said.
[Astrid scoffs]
Let's go, little ones. You good for it?
- I'm ready.
- Okay, you good at home.
Three, Two, lets go.
Look at those arms, Eight
ah yup.
Four
Three.
Two.
One.
- All right.
- So much better than just running on a treadmill.
Right?
- Oh yeah, who wants to do that.
- And also, who was treadmills in their homes?
If you do, I'd love to come over.
[Rich laughing]
- I'm just kidding.
I can get my work done right here, It is
just as effective. If not, more.
- Yeah.
- I feel, quite challenged.
Already ready? Big ones.
Three.
Two, Let's go.
And over, love that sound.
You know your doing it at home too.
[Rich Laughs]
Good.
Two more.
One more.
Yes we are on the home stretch.
- Ah.
- Okay, All right Rich. Five more the other side.
Five, let's go.
Over, over and bop.
Yes, these last few they count for everything.
You always have more to give to get less.
- Last one.
- And now.
Oh my gosh.
You guys.
Thank you so much, this was our third workout.
We are, we are getting there guys.
Pay attention to how much stronger you feel,
how great it is to sweat and you can always come back.
Come back to the first one, the second one.
Right here in the middle, you will notice how
strong you are getting.
- And keep that mindset nice and strong with it and
we'll see you guys in the fourth workout.