35 Min Standing Abs & Low Impact Cardio

[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a low impact cardio and standing abs workout this workout is broken up into four parts we’re going to start with a light and easy warm-up followed by a low impact cardio round to get your heart rate up next we’re going to work your core without ever getting down on the floor and we’re going to finish it off with a nice cooldown there’s no equipment required for this routine but if you want to increase the resistance you can grab a couple of light hand weights or a couple of water bottles follow me for the standard exercises and follow me for those easier modification all right if you’re ready we are two students let’s go you [Music] you [Music] you [Music] all right if you’re ready to go let’s get started we’re going to start with a light warm-up the first move we’re going to do it can be a march in place + arm circle so just go ahead and loosen up those shoulders and arms nice little March and placed and light on your feet we don’t want big pounding making sure to breathe and again this is just the warm-up so I don’t want you to get too intense here there’ll be plenty of time for that coming up the purpose of this warm-up is just to go ahead and increase your overall core body temperature as well as get your heart rate up and loosen up those muscles read through so throughout the course of today’s workout we’re not going to count any repetitions we’re just going to work at our own pace and get as many repetitions at in as you can and a lot of time period let’s go ahead and continue with this 1 4 5 4 3 2 1 0 excellent next we’re going to do a posterior swings will feed our little wider and shoulder width apart toes are pointed out just a little bit little bend in that knee we’re going to drive those hips back as we bend over and forward so this one’s all in the hips bending over at the hips like a hinge keep your back straight I’m going to push those hips and your buttocks backwards and then drive those glutes forward and squeeze your gluts up at the top you want to keep your head and a nice neutral position in this one so it’s in line with your spine drive those hips back every time this one’s great to loosen up those hamstrings your glutes lower back and entire your posterior chain and again making sure to breathe throughout on this one and while we do have our arms up on this one it’s important to remember this one’s all about that lower body arms really just along for the ride they’re that back side loosening up boo back straight excellent almost there let’s do this one four five four three two one and zero excellent next we’re going to move into a step back and reach so insert with both feet shoulder width apart going to step back on one side and at the same time reach back to that opposite side and back now alternate opposite side and back so keep a slight bend in that back leg and knee I want you to reach across no not a nice big ol stretch throughout your core hip flexor and quads this is a great little dynamic warm-up move hitting multiple muscle groups and depending on how good you feel you can step back real far or just little steps again really encourage you to make this workout your own today good moving at that warm-up pace don’t feel the need to keep up with us if we’re flying now you may need to concentrate a little bit more on this movement right here just to keep your balance yeah there’s a lot going on on this one let’s go ahead and continue this one four five four three two one and zero good so getting ready start the workout now warm up complete if you are going to use hand weights or water bottles now’s the time to pick them up you can choose throughout the course of the workout when it’s appropriate for you to be using them and when you’d rather set them down first move we’re going to do is going to be a side to side pulling circle and start with those hands by your chin we’re going to punch to the side bring it back cloudy’s just going to go ahead and punch to the opposite side I’m going to do a squat pull and punch so in between every time I’m going to do a little squat weight back in my hips for Claudia is going to skip the squat you decide which variation is right for you not only for this individual movement but throughout the course of the whole workout I do have my beat my knees slightly bent and I have my core nice and tight as I’m twisting – from side to side and of course when we keep our courts nice and tight just imagine your belly button being drawn in to your spine want to make sure on that punch we’re actually twisting at our core and our hips and we’re not just moving our arm across right but then but instead you’re actually twisting it every single time and really forcing that core to engage working on that rotational strength with this one good keep it up not much left on this first one I can sure to breathe focus on that breathing good posture four five four three two one zero excellent ok next we’re going to do a staggered butt kick plus either a front raise or just a worn arm up so go ahead and get in a staggered stance one hand is going to be on your hip opposite arm is going to be up opposite leg is back now we’re going to do a butt kick and you decide if you want to do the butt kick plus front raise or let claudia is going to do she’s just going to do the butt kick you decide which variation of this one is right for you make sure to keep a bend in that front and knee in that front leg breathe again another one you know force you to stabilize and use that core bring that heel back to your glutes squeeze in those hamstrings I’m every rep if you’re doing my variation make sure you get a nice full range of motion with that front raise bring it all the way up all the way down we’re going to switch this one halfway through hit that other side and five four three two one opposite side now everything’s the same just opposite and right into it nice keeping up a high pace today one move right into the next is a full-body whoo full body workout and you can see I’m not perfect either trying to best keep that balance and again if at any time even if water bottles are feeling too heavy feel free to drop them again customizing this workout to you and your own specific needs that’s right and if you are having trouble balancing it really helps to find a focal point something to focus and keep your eyes on you got it let’s just do this one it’s a few more seconds and five four three two one zero nice whoo all right I want to get you alright we’re going to do is seesaw push-pull now feet are shoulder-width apart then over in a 45 degree angle hands are together we’re going to pull back from elbows and then we’re going to push pull back push one right into the neck you’re going to get as many pushes and pulls as you can and this a lot of time period it’s sure to keep your back straight and you’re going to feel this one on your legs as well just holding and maintaining this position the core stabilized and engaged don’t allow your abs to be loose be nice and tight good and again as always remember to breathe so don’t just focus on just the pulp makes you get that push to push pull push pull excellent job guys keep it up you got it throughout the course of today’s workout it can be so important that you focus on what brought you here today to begin with whatever that is focus on that Y whatever got you here got you to start this video to be the same thing that gets you to finish and get you through to the end you got to keep moving almost there come on let’s go right to the very end right here in five four three two one and zero nice ok we’re moving right into the next one going to do a side raise plus either a high knee raise or just a march in place so basically you get to decide how high you want to lift those legs and which one of these two variations is appropriate for you and if anytime throughout today’s workout you start with one and you need to switch to the other whether it’s too easy or too hard we encourage you to do so you should keep that balance bring those arms up until they’re parallel to the ground you don’t have to bring them any higher than that just to live parallel this one’s going to hit everything from your shoulders your quads hip flexors core all getting hit on this one we’ve got to keep on moving guys breathe I know those arms are starting to burn a little bit just got to push past it keep moving if you need to set your hand weights down feel free to do so but don’t stop you got it let’s hit this one for just five four three two one zero nice we’re going into another combo we’re going to go for punches so hands are under chin we’re going to go one two three four now we’re going to do two reverse lift so kick back with your heel slight bend in that knee squeeze your gluts and then one two three four reverse lift reverse lift and one right back into the next working it pay so you feel comfortable with nice again keep that core nice and tight don’t worry about those punches you don’t have to be a professional boxer to get the effects on those reverse leg lifts I want you to make sure you’re squeezing those glutes up at the top every time keeping good balance again just getting as many reps in as you can keep breathing guys doing great keep it up don’t stop right here come on one right into the next everything you got okay so what brought you here today to begin with what is it what are you working towards again keep that in front of your mind not the back your mind don’t allow it to slip out of your consciousness because that’s when you decide to hit that pause button we don’t want that I want you to fight with us right to the very end all right let’s see if this 1 4 5 4 3 2 1 0 nice worried all right for the next one we’re going to move into either a reverse lunge and twist or a split squat and twist we’re going to do all one side at the same time so I’m going to step back until both knees reach a 90-degree angle and Claudia is just going to let in start with that split stance and then drop that back knee down either way you’re twisting to your side and then returning back to the center in between every repetition go and keep that core nice and tight back stay straight good posture on this one and you’re twisting into the side of that lead leg again ideally we’re getting both of those knees down until they reach a 90 degree angle but if you can’t get all that all the way down that’s ok do the best you can let’s switch sides and three two one zero opposite side now give that like a break all right I didn’t do it hit that opposite leg excellent work again another excellent compound movement working not only your entire lower body with your hamstrings your quadriceps your glutes but also working your core as well one wrap right into the next again just moving at a pace that you feel comfortable with whatever that may be this one’s not only going to get your heart rate up but also going to improve that lower body strength let’s hit this one four five four three two one zero alright we’re going to set our hand weights down for the next one if you’ve been using them they’re going to move on over to a wall or you could also use a countertop we’re going to do a plyo push up on this one the further down your hands are and the further away from the wall your feet are the harder will be and the closer to the wall you are the easier it will be here so we’re performing a push up and we’re going to jump off the wall between every repetition I want you to bend those elbows until they get to about a 90 degree angle and then explosively press up off the wall again you can kind of experiment with this one figure out what intensity level is right for you about how far away from the wall you place your feet excellent one rep right into the next so trying to keep those hands in line with your chest not your head or your face and force us to use the appropriate chest muscles excellent work keep it up this one’s working that chest shoulders and triceps a little bit of core in there as well come on keep it up guys let’s go you got 10 more seconds on this one just getting as many as you can and five four three two one zero all right if you’re using the hand weights go ahead and pick them back up for the next one we’re going to do either a lateral step plus pull or we’re going to do a side to side step Plus pull so we’re both using the same movement with their upper body bringing those dumbbells together and then pulling apart on the elbows squeeze in the middle of your back where I’m going to go ahead and step back in between repetitions Claudia is just going to go ahead and bring your feet together stepping side to side squeezing those back muscles definitely feel it back there I feel is one of my back and in my shoulder side street you little legs as well all getting hit on this one and like we said it’s a full body workout multiple muscle groups getting hit today very efficient workout getting a lot of work in in a short period of time pulling back on those elbows you got it just keep moving keep grinding it out guys don’t stop let’s go come on don’t stop when it hurts stop when you’re done pushing to the end right here let’s go ten more seconds on this movement you’re almost there and five four three two one zero whoo okay you can set those hand weights down we’re going to move on to a modified speed skater feet are nice and wide toes are pointed out just a little bit hands are at your side we’re going to reach across with opposite side hand touch your foot cloudy’s going to come back up in between where I’m going to stay down low so I’m going to do the low modified speed skater touch an opposite hand opposite foot feel that stretch in your legs as you go side to side and as you get more comfortable with the movement if you’re doing my version go a little bit faster and working at that pace that you feel comfortable with right do you really want to push the pace you can do this low version where you don’t get to stand up and rest in between repetitions can force those legs that work just that much harder on wrap right into the next you got it to the core nice and tight remember to breathe through the exercise when those legs start to burn it’s important that you remember one what brought you here today to begin with that you don’t quit and then to remember that’s just that lactic acid just that muscle fuel that your muscles use you don’t have to listen to that burn ladies got plenty left it up just keep moving let’s hit this one four five four three two one zero excellent okay this next one we’re going to start in a staggered stance so feet staggered opposite leg back arms are overhead now Claudia is going to do a knee I’m going to do a front kick and we’re going to crunch it in either kick or crunch near a bring those arms up in between and then we’re going to crunch down squeeze that midsection on every repetition that’s alright if you can’t get your your knee or your kick quite as high as we are just do the best you can that’s right come back repeat this workout and you’ll get a little bit better every single time I swear guys just keep it moving you got it let’s hit the side four five four three two one zero switch opposite side now arms are up and right back into it you got it working at your own pace remembering to breathe and squeeze those ABS you got to just keep moving fight through it remember that challenge that you’re feeling is what induces change and without being challenged there isn’t going to be any change so it’s alright got to get used to being uncomfortable everything you want is outside of your comfort zone come on let’s go guys pushing yourself because nobody else can or will do it for you you got it not much left on this one let’s hit it for five four three two one zero nice work all right we got a quick break right here it’s only 20 seconds so this is your one and only real break of today’s workout something the legs out make it count is that your breath did a towel you can’t water whatever you want to do make it count we’re getting back started with either a standing leg raise and crunch or a standing knee raise and crunch you can decide which variation is right for you but we’re going to start with those arms straight over our head we’re going to crunch and contract those ABS and at the same time you’re either going to kick your straight leg up or you’re going to bring that knee up and into your midsection and your knees high-end you possibly can of course if you’re not bringing your knee quite as high as me that’s okay do the best that you can and just remember to crunch and contract those ABS on the movement down stand up nice and big and tall in between repetitions that you’re able to actually stretch those ABS and then contract them now throughout the course of today’s workout we’re not going to count any reps so it’s just going to be all about you working at your own pace and give me as many reps in as we can and I had a lot of time period making sure to breathe one rep right into the next here we are let’s do this one for ten more seconds you got it come on keep moving and five four three two one zero all right we’re going to grab our light hand weights for this next one you decided that’s right for you you could just do it with your arms we’re going to do a bent over T rotation on a 45 degree angle arm so hanging down straight I’m going to rotate and look up at that hand and arm and then opposite side keeping our back nice and straight on this one even as we rotate that weight back in your hips now I’m using just a three pound pair of dumbbells claudia has just a couple of water bottles but like we said we encourage you to make this workout your own and use a weight that’s appropriate for your fitness level make sure to breathe keep that core tight weight is back in your hips you don’t want to be coming forward onto your toes on this one remembering to keep our core nice and tight keep that belly button drawn in towards our spine one wrap into the neck and as we get into this workout and it starts to get a little bit tougher I want you to focus on what brought you here today to begin with what’s your goal what motivates you what’s your why just keep that at the front of your mind rep by Rep when it starts to hurt just remembering why you’re here will help you make it through to the end you got it come on keep pushing the guys 1 wrap into the neck nice and controlled it’s at this one for just ten more seconds keep it going you got it you got it breathe four five four three two one and zero hug set those hand weights down keeping the pace up we’re going into an opposite elbow to knee so my feet are a little wider and shoulder width apart I’m going to bring that opposite elbow up to my knee for this one of course if you can’t bring your knee to your elbow just bring your knee again as high as you can as well as high as your fitness level will allow you to go at your own pace but just keep moving and you keep coming back repeating this workout and you’ll be able to get that knee up just a little bit higher it actually works as a bit of an active stretch at the same time so definitely getting multiple muscles today not just your abs and at the same time working on some added mobility I call that a little extra credit that’s right where you are now is not where you’re going to be two or three weeks from now as long as you keep coming back and being consistent that’s what it’s all about just that consistency day after day putting in that effort getting to enjoy the results afterwards breathe come on keep it moving guys how many can you get keep twisting in opposite of litany contracting those abs every rep actually squeeze those ass you got it let’s hit this one for just ten more seconds how many can you get in these next ten seconds almost there come on keep it up keep it up and five four three two one zero we’re going to get the hand weights if you’re using them we’re going to move into a chopper so we’re going to bring those dumbbells up overhead feet are shoulder width apart little bend back in the waist we’re going to bring those dumbbells down into our midsection contract and reach them back up so we’re actually chopping down bring those dumbbells up overhead feel that stretch and the abdominal is a man contract so every time you’re stretching them bring those dumbbells our hands overhead and then as you bring them into your midsection I want you to contract or crunch very similar to a crunching movement but again without having get down on the ground focus on your breathing and every rep I want you to squeeze those ABS don’t just go through the movement but instead really focus every time I’m getting a good squeeze right there you got it come on keep them moving guys one wrap into the next come on you got it you got it hit this one for just 10 more seconds how many can you get in those last 10 seconds you got it come on almost there four five four three two one zero all right we’re going to work on a different plane now we’re going to go side to side standing twist feet of shoulder width apart weights out in front of you we’re going to twist side to side on this when it’s so important that you’re actually engaging that core not just swinging your arms back and forth right but instead we want that your hips and your abs to come along for the ride and actually turn try to keep those weights or your hands centered in the middle of your chest your sternum already tense come on keep that weight in your hips do those obliques working on this one you got it you’re doing great one rep into the next every reps getting you just that much closer to your goal you got it come on right through it fight through it you squeeze those ABS I can feel it we feel it too you’re not alone remember thousand maybe millions doing the same workout feeling that same burn we’re all fighting together come on half it tribe let’s go come on keep it twist and you got it and if you’re not feeling challenged on this one enough up the weight use a heavier weight if it’s too hard just no way to dog encourage you to make this workout your own either way let’s grind this one out many reps as you can get four five four three two one zero all right only one hand weight if you’re using them for the next one we’re going to move into a diagonal chop if you’re not just follow the same arm movement if you can shoulder width apart little bend in your knees just reach to your right left arm is top now as I turn I’m going to pivot my right foot and twist diagonally and then back so now my right hand is on top left hand is on top so that arm the arm that’s on top is going to alternate as you’ve chopped it diagonally and up every time getting a nice full twist in and all this one takes a couple of repetitions to kind of get the hang of it notice we’re pivoting on that one foot as we rotate nice full range of motion coming all the way up with your arms core stays engaged you got it and you don’t have to do a full squat as you come down just put a bend in your knees and in your hips if you want extra credit feel free to go ahead and come all the way down and do a squat but is not required let’s hit this side four five four three two one opposite side same move that sign to the left side right arm is on top as we go down and then left arm sure to breathe stay focused on this one guys you got it one rep into the next pushing yourself because nobody else can do it for you guys let’s hit it right here come on working together again go at your own pace feel like you have to keep up with us no one I know means you coming back in a little bit better every time look in the mirror that is your one and only competition not competing with us come on the other guys it’s at this side four five four three two one zero hanging on to that one dumbbell if you’re using it we’re going to do it around the world so feet shoulder-width apart Press that dumbbell straight up and overhead we’re going to do a side Bend to your right side only bend over at the side as far as you can when you can’t bend over anymore go ahead and twist your body reach down and it’s around the world so then we’re going to come back and the opposite so as far as you can bending and then twist down and return back up again this one is going to take probably a couple reps where you really get the hang of it you should be feeling that big stretch in your obliques as you perform that side Bend and then you’re calm and back up it’s a great one for those obliques and if you can’t quite reach those bars we are again no big deal if you’re only getting down to your knee and you come back up move will still work great let me encourage you to customize this to your own needs but this is not a one-size-fits-all solution that is for sure come on all right there with you guys rap by rap keep it going keep breathing do not hold your breath keep that core engaged throughout let’s hit this one for just 10 more seconds we’re getting close getting close and five four three two one zero all right fast transitions we’re going right into a knee chop beater shoulder width apart staggered stance we’re going to reach up at the same time we’re going to pull our our hands and/or weight down bring that opposite knee up and crunch so pick that leg back every time light touch on the ball of that foot and then back up trying your best to extend all the way up every time not just about the contraction it’s also about that stretch one wrap into the next as you get the hang of it and a little bit faster you can pick up the pace try again get those arms all the way up in between reps though keep breathing keep moving that’s the name of the game doing great so far don’t give up now think of how good you’re going to feel and this workout is all done you can check this off of your list let’s switch sides in five four three two one opposite side now arms are up again bring that knee into your chest boom can’t get that knee up all the way it’s alright remember going doesn’t matter how slow you’re moving still laughing everybody on the couch just keep it going straight go at your own pace what if you do don’t hit that pause button just keep moving it come on and you’re doing great come on fighting through that burn right through that burn think of the consequences if you don’t work out what happens if you get this pause button and never come back that’s not a life you want to live come on let’s go right here and five four three two one zero no waits for the last one Oh weights are down I’m gonna start in a staggered stance quad is gonna have her feet in a neutral position hands are on route bot behind my head slight bend in my knees we’re both going to kick our hips back as we bend over into a good morning and as we come up we’re going to rotate to our left and stretch those ABS and back opposite way now to the right a little harder with a split stance that activates a few more stabilizer muscles you decide which variation is right for you maybe start with a neutral one then move on the Vistula if you feel good so while bending over kicking those that weight back in our hips and as we stand up we’re twisting so don’t stand up and then twist but twist as you’re standing up full range of motion bring that upper body till it’s about parallel to the ground and then coming all the way back up and on the neutral one when I come up to the top I’m giving my glutes a nice big squeeze right at the top perfect this is a little extra credit and double work right you’re doing the staggered stance go ahead and switch those feet same move to switch in the legs we’re seeing at a pace that’s comfortable for you you got it one rep into the next doing great we minute is for deep fighting right to the end guys don’t quit now now is not the time to quit so time to sprint to that finish line let go don’t quit when it hurts don’t stop when it hurts stop when you’re done I’m going to do right here four minutes and strong we don’t have much left come on one wrap into the neck what do you got here four five four three two one and zero whoa nice job ain’t it nice job you guys i way we’re going to move into a little cooldown and the purpose of this cooldown is too long heart rates to a heart rate to go down watch us to catch our breath as well as gaining a little extra mobility work you’re going to do a lot of work on our calves in lower body today so we’re going to start with the calf stretch so go ahead move on over to a wall a couch countertop what if you have access to or chair in place both hands on that object one leg back I’m go ahead and come up on the ball of your foot and then drive that heel down and bring your hips forward at the same time and you should feel that stretch in that cat breathe again if you need to get a little wider base to feel that stretch driving that heel to the floor at the same time you’re bringing those hips forward that’s it feel that stretch take a nice big deep breath let’s switch size three to one opposite side now right into that next one again my staggered stance drive that heel down as you bring those hips forward focus on that breathing nice deep breath trying too hard right back down give yourself a second here to pat yourself on the back and be proud of what you’ve achieved so far today your Damon may not be over with what your workout is over with you made it you’re proud of that again very easy that everybody be fit but they’re not two-one-zero come on up all right next we’re going to stretch out those quads we’re going to stay over here at the wall again you could hold on to anything for this one or just do it on your own and balance you decide so it wouldn’t grab that back foot and we’re going to pull back and feel that stretch in our quadricep as well as our hip flexor try to pull that foot back to your glutes good classic old-school movement a lot of this one a lot of times our classics because they work they do and the they stand the test of time both with the people and with science so those are the moves that we like all right we believe in science around here so that’s what we we try to follow true it’s always changing but yes this is one of the ones that stays the same yes again feel that good stretch a little more pull as you get into it again trying to get all these static stretches trying to get to a point where you about 85 90 percent of what you’re capable of you don’t want it to hurt you want to feel a good solid stretch all right let’s switch sides now turn over here and again pulling back on that cloth and you might notice that one side is tighter than the other I know that’s usually true with my legs just multiple reasons and that’s totally common that’s why we like doing these unilateral moves and unilateral stretches where we force one side of your body to work independently of the other really helps even out any imbalances you may I’m just taking a couple of nice big deep breaths you got it not much left on this quad stretch in three two one zero shake it loose we’re going to move into a stretch for your posterior chain specifically this one’s really going to hit those hamstrings we’re into a hip hinge feder together hands are can be on your hips just a little soft bend in those knees that’s it I’ll keep that same bend I’ll drive those hips back while you keep your head in a neutral position drive those hips back behind you and keep your back straight so it’s not the typical rounded over one nothing wrong with that it’s just different get those shoulders retracted back stays straight as you drive those hips back behind you really feel it in the hamstrings yes even for me down my calves a little bit totally and that’s exactly where you’re supposed to feel it and if you’re not we recommend you really emphasize driving those hips back behind you if you’re trying to touch your bum towards the wall behind you exactly and making sure that you keep that back nice and straight hold this one for five four three two one zero up nice and slow we don’t want you passing out on us there we go okay we got one last one we’re going to move into an upright external rotation great one for those shoulders elbows are at a 90 degree angle and then we’re going to pull those hands back and elbows forward at the same time elbows are my shoulders have been getting a lot of work lately so you can really feel it yeah so that’s why we’re doing this mobility work it’s that recovery work and mobility work is just as important as your actual workouts themselves don’t want to skip it good posture on this one core stays tight just keep pulling back on those hands and again you may feel it one arm is tighter than the other totally normal this is a great one to restore your your natural posture as well if you spend a lot of time bent over looking at your phone driving or sitting at a desk great one just to do throughout the day alright let’s hold this one for five four three two one zero shake it out high five good work high I’ve got a nice work we hope you enjoyed today’s workout if you did like this workout been working out this for a while and you’re starting to see some results we’d encourage you please go check out our patreon page where you can find out about how you can support our mission of keeping these great workouts free and if you enjoyed this routine with us today we ask that you please give this video a big thumbs up and wouldn’t you please subscribe to our youtube channel so that way you never miss a brand new workout from hospit make sure to check out has vidcom or we have hundreds of free workouts our free meal plans and our free complete fitness programs and if you are on facebook instagram snapchat twitter we’re there connect with us because we want to connect with you again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout