Hey everyone, welcome back to the 2019 summer shred challenge. This video is a 15 minute cardio workout
That's gonna help you burn fat all over everywhere
getting you ready for summer
So you can do this video on its own or you can join the rest of us with this
35 day free program by following the calendar schedule. I'm also giving away three Apple watches
So check out the comments below to find out more. So I got everything you need here all free on this channel
So do me a solid and smash
smash that like button
Subscribe and also turn a notification. Oh, so there's heaps of other people out there who needs a body needs motivation
So do share your progress in the comments and use my hashtag. Today's workout is a 15 minutes cardio abs session
You've got three sets of eight exercises 30 seconds on and 5 to 10 seconds of rest and 20 seconds in between sets
Let's kick things off with Shuffle crunch
It's always going to be no jumping low-impact variations
So if you're feeling tired or not hundred percent, you can always take it down a notch
Make sure you take big steps and do this fast
Remember to exhale as you crunch and squeeze that core for low impact you can just exclude the shuffle
Next we have high knees lift those knees up and go as fast as you can for low impact just take it slow
Mountain climbers are next so get on the ground for this one
Bring your knees in one at a time and remember to focus on your core and engage those ABS
We've got burpees shuffle next
This is going to get your heart rate up shuffle from side to side and get into a plank
Jump up, fit back in and get up and repeat
High Kicks are next,. Kick your legs as high as you can but don't lock your knees
It is really important to engage your core here and make sure you're breathing for low impact just exclude the jumps
Next we've got alternate toe-touches. Make sure you squeeze your abs when you bring your leg up
All right time to speed things up again
We're doing fast-foot or American football shuffle go as fast as you can here guys and make sure your core is engaged the whole time
We've got lateral jump crunches next. Hop from side to side and crunch, for low impact
you can either do the lateral steps, or you can just do crunches only
That's the end of the first set so we've got 20 seconds break perfect time to tie your shoelaces
Take a small sip of water or send me a DM on Instagram and yell at me
You can take up to a minute break if you want to as well
all right get on the plank and we've got bunny hops ,hop to the left back to the middle into a plank position and then
to the right and repeat ,work that core guys
Next we've got up and down plank grab a fitness mat if you can as I was killing my elbows here
I definitely don't recommend doing up-and-down plank without a mat. So stay safe guys
180 degrees burpees are next. Start with a burpee and make a 180 degrees jump, then another burpee no more burpees
I swear .We're almost halfway guys. Stay strong
A thousand more burpees are next. Okay, let's keep that heart rate up with some high knee
All right
We've got 10 seconds break and we are doing touch ground and kick next touch the ground with your left hand while having your left
Leg extended behind you then jump back in and kick your other leg up. Stay safe and balance here guys
Now onto the other side
Next we've got reverse chop, start with both of your hands outside your thighs then rotate your toes
as you go up just two more exercises to go to finish off this set. Keep pushing guys
Now onto the other side
Great work guys, just one more set to go. We've got a 20 seconds break
You can take a longer break if you want to make sure you have a fitness mat for the next exercise
We are kicking it off with some flutter kicks
Lift your legs up one at a time and try to not bend your knees
If you are going to lift your head up, make sure you're using your abs to lift your chest up
Not your neck and that's gonna make your abs burn way more
Next we've got some in an out, remember to engage that core exhale as you bring your legs in and keep pushing guys
Shuffle crunch is next. So stand up right and we're shuffling from side to side with a crunch do it fast, but controlled
Next we've got some skater hops to keep up with that heart rate just five more exercises to go so don't give up
We've got kick-outs ,next start in a high plank and kick one leg to the side while lifting one hand off the floor
You're kicking from side to side and start slow until you're familiar with the movements then ramp it up if you can but the low
impact version just keep your legs side-to-side in a high plank without lifting your hands off the floor
Back to another round of high knees so go as fast as you can and burn those calories. We're almost there guys
Second last exercise get in a high plank and we're going to move from a high plank to high kicks ,kick up four times and repeat
The last exercise we have here is tuck jumps don't hold back and give it all you got
This is where you burn out as much as possible. Make sure you land softly
You can land into a squat make sure you don't injure your knees
If you can't do tuck jumps, you can do crunches or high knees
Great work for reaching the end guys. Hope you're sweating as much as I am right now
Don't forget to leave me a comment down below and update your progress as that really helps others, too
And also don't forget to smash that like button subscribe and share this video and I'll see you guys in the next workout. Bye! :)