30 Min Standing Abs & Low Impact Cardio

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a standing cardio and abs workout today’s routine is broken up into four parts we’re getting started in part one with the warmup part two we’re gonna do a low impact cardio workout and in part three we’re gonna work your core without ever getting down on the floor and we’re going to finish off with a nice cool down there’s no equipment required for today’s routine but if you want to add a little extra resistance feel free to grab a couple of water bottles or light hand weights if you’re ready to go let’s get moving [Music] [Music] [Music] [Music] all right we’re getting started with our warm-up and the purpose of this warm-up is to get our heart rates up and at the same time warm up our muscles all right we’re gonna start with a little shoulder warm-up sort with those elbows into your side then at a 90 degree angle let’s bring them up until they’re parallel to the ground and bring those hands back and then reach up overhead and then now we’re gonna reverse it elbows down hands down elbows back in to the side this is called a shoulder box we’re gonna warm up those shoulders we are gonna use our upper body today it is a cardio workout but it is a total body workout we’re using this one to warm up that upper body just taking a second here to remind yourself what it is it made you click that play button today whatever that motivator is whatever that driver of yours is gonna want to hold on to it throughout today’s routine because that’s gonna be the carrot that gets you through to the end breathing here getting full extension as we reach up overhead keeping good posture core is tight shoulders are back and retracted going through each step of this sequence last one here pulling back down and excellent okay we’re moving into an opposite side toe touch feet are just a little bit wider than shoulder width apart it’s going to bring those arms up straight overhead we’re gonna do an opposite side toe touch so I’m gonna reach down touch my left foot with my right hand and I’m gonna reach down and I’m gonna touch my knees so if you don’t quite have the flexibility yet to get all the way down to your toes like Coach cozec that’s okay you can either tap your knee or even tap your shin yeah so we’re gonna encourage you throughout today’s routine to make this your own every time you come back you get a little bit better at it have a slight men in those knees and as you’re bending over one should have drive those hips back behind you and you’re gonna feel a stretch in your hamstrings your glutes it’s also working to warm up that lower back just an overall great move for your posterior chain which is your whole back side feeling that stretch reaching down as far as you can also getting a little thoracic spine mobility in here as we twist making sure to breathe I don’t want you to go ahead and keep that head and line with your spine so shouldn’t have your head up while you’re doing it but instead keep that head in line with your spine and the wreathing not much left on this one let’s go five four three two one zero all right gonna get our heart rates up with the next one we’re just gonna run in place nice soft feet here if you have neighbors underneath you we don’t want them to hear you and just using this as an opportunity to get that heart rate up getting ready for this workout get those arms moving along with your legs opposite arm and leg should be working together again moving at a pace that you feel comfortable with whatever that is nice big deep breaths here starting to feel warm a little warm in the gym today it is a warm spring afternoon here so we’re gonna get warm real quick let’s do this home for just last 10 seconds keep it up keep it up nice light touches on the ground not big heavy stomps four three two one zero that’s it alright well not either your light hand weights or your water bottles you’ll notice I’m using like dumbbells and I’m just using a couple of water bottles but I’m grabbing one so you decide actually we need to sorry so you decide which variation is right for you we’re gonna get started with a chest squeeze plus a front kick so it’s going to bring those arms out to your side elbows are bent at 90 degree angle I’m gonna do a chest squeeze plus a full high front kick and I’m going to do the exact same movement except I’m going to be doing a low kick you decide which variation is right for you how high you want to kick how high you can kick right while maintaining balance and staying safe at the same time have those elbows bent at a 90 degree angle and then we’re bringing those dumbbells and your elbows together at the same time you know a lot of compound moves today that means we’re doing moves are working multiple body parts at the same time your brain included because you really have to think about these movements as you’re doing them that is very true that a focus on not losing your balance just focusing on the movement as you’re working through it and this allows us to have maximum efficiency here today getting the most amount of work done in the shortest period of time so bringing that knee up and then extending at the leg and at the same time bringing those elbows and dumbbells together oops working your shoulders your chest your legs your abs all whole working together here let’s go last ten seconds on this one keep it up keep it up get as many in as you can not counting any reps today and five four three two one zero alright you can set one hand weight down we’re only gonna need one for the next one we’re gonna grab that hand weight on either side we’re into a step-back + twist now I’m gonna step back and I’m gonna twist into that opposite side leg and as I twist back I’m gonna bring my knee up and I’m just skipping the high knee altogether so I’m doing the step-back twist return so you decide if you want to bring that knee up or if you’re more comfortable omitting that high knee you decide which variation is appropriate for you today again throughout today’s workout you’re gonna have to choose which one is right for you which one you feel most comfortable with it’s totally cool to go back and forth between my variations and Claudia’s variations again we just encourage you to make this workout your own and trying your best to keep the helots at the same time that’s right it takes a lot of concentration that’s it and don’t worry it’s not about being perfect just about putting in the reps putting in the work getting a little bit better every workout every time breathe their that core working this one’s working your legs your abs shoulders all working together on this one again another compound move here look I’m gonna move that’s gonna work your brain almost as much as your your body as well good keep it up not much left on this one let’s go last 15 seconds again getting in as many as you can here getting closer and five four three two one zero okay I’m gonna grab both hand weights for this next one and I’m actually going to be using no weight whatsoever this one’s called a ladder climb so let’s go and start with those hands up by our ears elbows are bent at a 90 degree angle now we’re gonna reach up with opposite arm and knee at the same time like we’re climbing a ladder somebody right arm left knee and then my opposite arm and knee reaching up again just like we’re climbing a ladder breathe and do it the best that you can if you can’t quite bring your knee up as high as I’m doing that’s okay if it needs to be here then it needs to be here that’s it and again just adjusting this for your specific needs throughout Fitness is not a one-size-fits-all solution so go ahead and customize it that means going faster slower higher lower more weight less late with less weight less weight whatever that is we encourage you to adjust it and this one’s working your legs your shoulders triceps abs as well as of course getting your heart rate up all at the same time climb that ladder good every wrong on that ladder that you climb up you’re getting that much closer to your goal whoo I like that every time every rep just getting that much closer let’s go keep climbing come on let’s go let’s go let’s go not gonna come overnight but if you keep putting in the work you keep showing up consistency get that consistency going you will see the results good making sure to breathe do not hold your breath or whatever you do excellent moving at a pace that you feel comfortable with may be slower than us may be faster than us but just keep moving you got it let’s go last 10 seconds on this one you got it almost there almost there let’s go 4 5 4 3 2 1 zero excellence all right we’re both gonna use our hand weights for this one so again you decide which weight is appropriate for you we’re gonna do is call this ski your swing feet are shoulder at the shoulder width apart palms are facing in slight bend in those knees we’re gonna drive your hips back as you swing your hands behind you and then hips for stand up nice and tall keeping good posture head stays in line with your spine and don’t turn this into a squat we’re hinging at the hips pushing those hips back trying to touch your glutes to the wall behind you and then squeeze in those glutes up at the top every time standing up big and tall just keeping it maintaining that slight bend in your knees throughout using the power in your hips to drive those dumbbells up to parallel that’s it finishing big and tall every repetition and really your arms should just be along for the ride all the work should be done in your hips hamstrings glutes and lower back that head in line with your spine as well so shouldn’t have your head up while you’re doing it but instead that head comes down and stays in line with your spine that’s we keep breathing do not hold your breath nice work you put up one rep into the next you got this nothing can stop you right here keep it up last ten seconds that’s it on this one flying by keep squeezing those glutes up at the top emphasizing that posterior chain move four three two one and zero good both hand weights for the next one when I do a push your feet are shoulder-width apart let’s bring those hand weights up into a rack position by your chin we’re gonna sit back with the weight in your hips perform a quarter squat and then drive those hand weights straight up overhead using that power former legs to help press those weight straight up and we’re finishing with our biceps by our ears one right after the other that’s it one goes down and you harness that power in the energy and you explode right back up again breaking at the hips like you’re trying to sit back an invisible chair quarter squat and push those dumbbells that’s it shouldn’t all be in your knees but now that really break and hinge at those hips sitting back I like Claudia’s analogy like you’re trying to sit back in a chair this one’s gonna work your hamstrings your glutes quadriceps your core shoulders triceps all working together on this one keep breathing keep pumping them out oh man it can you get that’s right and if you need to you can set your hand weights down and just do the same move with your arms again make it work for you or if you need to you can pick up the weight and add some extra resistance whatever you do don’t stop movin don’t stop fighting it’s a great thing about routines with hand weights tailored to your fitness level go up go down whatever he has to do whatever you have to do to get through this routine that’s it just keep moving you got an ear a fighter not a quitter see it right here not many left on this one just keep grindin here exhale on the way up breathing in on the way down exhaling on the way up let’s go last 10 seconds keep it going keep it going always breathing out on the hardest part of the move in this case is that press four three two one zero all right arms are on fire so let’s set those hand weights down moving into a squat plus side leg raise hands are on your hips feet are shoulder width apart we’re gonna break at the hips I’m gonna perform a full squat to my thighs are parallel to the ground and I’m doing a squat back up one leg side leg raise out to the side back down this other opposite leg side leg raise you decide how far and how deep you feel comfortable going down on that squat but no matter what depth you choose make sure that you’re breaking at those hips first giving that weight in your hips and then you’re keeping your feet flat on the ground that’s right keeping those knees out do not allow yourself to come forward onto your toes either good posture back stays straight on this one and notice as I’m coming up I’m already going into that side leg raise whew for a little more of a challenge my goodness you decide if you want to do it that way or if you want to come all the way up pause and then side leg raises give your legs a little bit of a break and this actually can feel it in my glutes too lifting the leg up to the side oh yeah this is a great one for that whole lower body gluts included core stays tight and engaged you got it moving at a pace that you feel comfortable with I may be flying over here but doesn’t mean you have to be that’s release yourself the only in competition with yourself look in the mirror that is your competition trying to be a little bit better than you were yesterday every day was getting a little bit better almost done with this one let’s go ten more seconds almost there almost there keep it grinding guys all right there with you has four tried four five four three two one zero boom need those hand weights again for the next one give him the legs a break now we’re hitting that upper body we’re gonna do a bent over seesaw rope bent over around a 45 degree angle weights in your hips palms are facing inward pull back on that right arm that right elbow and then alternating back stays straight and while we’re performing this row I want you to pretend like somebody has a string attached to your elbow and they’re pulling back on that string so not pulling back from the hands but instead you’re pulling back from the elbows back stays straight core is engaged and you may feel this one your legs a little bit too because you know it’s just setting up in this position so it’s gonna work your legs as well mm-hmm making sure to breathe getting as many rows in as you can keep those shoulders square parallel to the floor and again pulling back on those elbows not on the hands but on the elbows and just using that little mental cue make sure that you’re engaging the right muscles make sure they’re getting that back muscle firing good head stays in line with your spine so we’re not here but again head seemed in line with that spine nice neutral back oh there it is feeling good keep it up even warm oh yeah let’s do it it is warm in here today especially under these lights come on keep it up almost there everything you got right here pull pull pull and anything that’s weighing you down any stress you may have in your life now’s the time to let it all out get it out work it out and I get down with this workout the clean slate feeling better just getting some clarity and I just overall feeling better keep it up keep it up not much left let’s go last ten seconds come on don’t hold your breath keep moving you need to set your hand width down do so five four three two one zero excellent goodness okay so we’re both setting our hand weights down for this next one total body move getting our heart rate up we’re into a butt kick jack so it’s a jumping jack variation we’re going side to side bring those arms up overhead and they’re bringing that heel to our back side performing a butt kick taking our own butt it’s a great metaphor for today’s workout excellently good posture again moving at your own pace doesn’t matter how fast or slow you’re moving your lap and everybody on the couch it isn’t even trying that’s right you’re just getting better right here putting in the work so you can enjoy those results think about how good you’re gonna feel when this workout is all done you can cross it off your list done for the day that’s it this one’s working your hamstrings your glutes your quadriceps and your shoulders feel no shoulders work here I know my shoulders have gotten some love today oh yeah they are working feeling good we’re almost done this is it right here has to be tried side to side nice big deep breaths focus on that why what is it that brought you here today what are you trying to achieve what do you got to do to get to that goal to achieve it whatever it is whether it’s losing weight gaining muscle or just getting better at life whatever it is you’re right here right now putting in the work to get there side to side here we go last ten seconds this is it this is it come on a spurt ride over there with you don’t give up don’t slow down let’s go five four three two one zero all right if you’re using resistance we’re gonna need just either one dumbbell or one water bottle we’re getting started with an upward chop go ahead and interlock those fingers around that one way feet are shoulder-width apart or you can just make a fist and use your hands we’re gonna swing that dumbbell between your legs and then upward chop up overhead so the emphasis is on the upward portion of the movement bringing those hips forward feel that core engage as you squeeze those gluts up at the top and keeping that core straight throughout so kind of think of it as almost trying to toss your weight or water bottle behind your head that’s it don’t let go of it but at the same time visualize like you’re getting ready to heave either your hands or that weight back behind you keep your back straight and your head should stay in line with your spine so as you’re going down you shouldn’t have your head up but instead bring in that head down with you give it a nice a flat straight back good really control the way down but emphasize the way up big power every time making sure to breathe keeping a slight bend in your knees throughout hinging at those hips almost done with this one let’s go last 10 seconds pushing through pushing through four five four three two one zero okay hand weight down if you’re using it next we’re moving into a straight leg kick plus twist feet are shoulder-width apart we’re going opposite side leg kicks as we twist into it and for my variation I’m going to do a low kick so I’m not bringing my leg quite as high as Coach cozec you decide which variation is most appropriate for you people can give that kick all the way up and touch it with your opposite side hand that’s great if that’s not really in the cards for you today that’s okay as well in addition to being a great ab exercise this is also a great mobility move and help you stretch out those hamstrings as well as your thoracic spine call that a little extra credit today making sure to breathe throughout whatever you do do not hold your breath I’m going to exhale when you’re bringing your leg up so any he’ll here exhale as you twist and kick that’s a good rule of thumb always exhaling on the hardest part of the move and on that twist if you can do a full 90-degree turn every time that’s great but again if you don’t feel comfortable in doing so just do what you can that’s right and you might feel that after a while you’re getting more and more 90 degrees as you go through the movement yeah and that leg may be getting higher as well four five four three two one zero we’re gonna need those hand weights again if you’re using them both of them this time and we’re moving into a hook punch gonna let off some stress with this next move you’ll do with the part let’s bring those hands up by our chin we’re gonna alternate right and left hook punch so we’re bringing that elbow up as we punch and then that opposite side hand returns to the chin as we’re doing so so it’s just side to side rotation getting those obliques involved and again any of these moves if you start with weight and you want to drop it or the other way around you start with no weight and then you want to increase the resistance feel free to do so we just encourage you to make it your own breathe them throughout again not holding our breath side to side here big hook punches big power left and right if there’s anything that’s been weighing you down today any stress in your life let it all out with this one right and sit out that’s it punch it out come on you got running through tribe good time in the workout here to take a second to remind yourself what brought you here today what is it what are you working towards what are you fighting for be deliberate in every workout remembering why you hit that play but keep it up let’s go last ten seconds we’re almost there four five four three two one zero let’s hold onto those weights of you using them we’re gonna do an overhead side Bend so it’s putting those hands up straight overhead palms facing inward and we’re gonna decide Bend from the right back to square to the left not a lot of range of motion on this one keep those arms straight as you stretch that oblique you’ll really feel that oblique stretch on this one and try your best to keep those arms straight and under control don’t allow them to flop down but instead focus on that stability feel that core working and engaging focus on that stability while also focusing on that form right so if you’re not able to go down quite as far as Coach Kozak that’s perfectly fine do what you can that’s it and that’s true for all of these moves right to left feeling that core working and hitting it from every angle today you got it keeping it up here one repetition right into the next accent that work we’re gonna keep pushing through not thinking about that burn not thinking about anything else but how good we’re gonna feel when this workout is all done you got it one right in the next last ten seconds almost there try come on grind it through grind it through four five four three two one zero excellent all right if you’re using them we only need one hand wait for the next one we’re gonna move into an extended twist feet are shoulder-width apart let’s grab that hand weight on both sides or you can just keep your hands out and a fist in front of you we’re gonna twist side to side and rotate 180 degrees keep a slight bend in both your knees as well as your elbows feeling that core engage throughout I want you to stay under control on this one not necessarily swing in back and forth but really focus on crafting those abdominal muscles and working them throughout and if you don’t quite feel comfortable with a complete 180 degree twist then make it your own and maybe you know forty five to forty five or whatever it is that you feel comfortable doing today keep those shoulders retracted and back back is straight it’s a great one for your overall core transverse abdominis as well as your obliques one right into the next here staying focused keep it moving one rep right into the next constant breathing on this one nice and controlled feeling that core work think about how good you’re gonna feel in this workout it’s all done and you can check it off your list excellent come on let’s go last ten seconds on this one come on tribe keep twisting pushing through here four five four three two one zero excellent okay we can set that hand weight down if you’re using it and we’re moving on to a standing cat cow kind of a yoga variation inspired move here so feet are shoulder width apart first we’re gonna do a standing cow so I want you to bring those hips forward head back squeeze your abs hands come back and then hands come forward allow your back to round into a standing cat reverse it hips forward squeeze your abs and glutes hips back hips forward feel that those ABS contract and stretch on every repetition keep them nice and tight throughout feeling that core engage again maintaining your breath do not hold it throughout good and allowing that back to round on that standing cat on into the next here I would say inhale here and exhale as you come into the cat that’s it focus on that breathing throughout again not a race on this one but instead focus on engaging those core muscles throughout keeping them tight Drive excellent one into the next here in addition to being a great core move this one’s also helping you with that spinal mobility one into the next here you got a tribe come on you got it you got it let’s go last ten seconds on this one fly him through not much less come on you’re a fighter not a quitter let’s see it right here four five four three two one zero excellent okay next we’re gonna move into a chair pose twist a little variation between our two variations and loop my feet are shoulder-width apart and I’m gonna come all the way down into a complete chair pose and I’m about at a quarter chair pose here you decide which one is right for you and now we’re gonna twist bring that opposite elbow to opposite knee and we’re just gonna hold this position as we twist yes we’re getting a little extra leg burn in here we’re just gonna call the head extra-credit nothing wrong with that excellent exhale as you twist in the chair pose inhale back to Center that’s it stand focus on what brought you here today not focused on those burning abs or burning legs but instead think about whatever it is that you’re working towards whether you’re trying to just get more fit lose weight gain muscle or just get better at life whatever it is stay focused on it right here right now day after day staying disciplined doing what you need to do to reach that goal that’s right consistency is key that’s everything that’s what you’re doing right here come on let’s go last 10 seconds we’re almost there tribe grind it out with us we’re fighting with you here it is finishing strong four five four three two one zero boom workout done you made it out there that’s my work we’re gonna move into a cool-down now and the purpose of the cooldown is so allow your heart rate to come down slowly and at the same time we’re gonna get a little added mobility and flexibility work in we’re in start with a toe touch – scarecrow combination feet are together let’s go ahead and bend over and try your best to touch those toes and you may just be right here at your knees you may be at your shins so you’re reaching down as far as you can and now let’s bring those hips forward as we bring the arms up stand up big and tall and now pull down on those elbows and we’re performing a scarecrow feuless shoulders and back stretch back into the toe touch this is a toe touch scarecrow combo again no two-for-one move here getting all those muscles in your posterior chain loosening it up moving your lower back – and lower back is included hamstrings glutes lower back upper back shoulders all feeling the stretch here you may find that your flexibility improves a little bit as you’re moving through the toe touch that’s it every time you go through it meet just a little looser yeah and every time you come back and repeat this workout you’re gonna baby better allow yourself to be a beginner recognize that nobody starts at the top every winner was once a beginner that includes us putting in that work overtime day in and day out let’s go last one here nice and relaxed pace not a race workout is done pulling down on those out good next we’re gonna stretch out those quadriceps we’re gonna move into a standing quad stretch you can do this one standing on your own or you can grab a chair a couch or a wall as you’re gonna see us do here go and pull back on that foot and try your best to bring that foot to your glute now we don’t want your leg flare it out to the side because when you do that then all of a sudden your quad isn’t mean stretch as much so try your best to keep that quad in and we’re just gonna hold again doing the best you can here you may be more flexible less flexible flexible than us but just make it your own so this is a static stretch we’re just holding trying to hold about 85 90 percent of what you’re capable of taking nice big deep breaths feel a good stretch but at the same time we don’t want any pain and let’s do this one four five four three two one zero let’s switch it up same move opposite side now again pulling back on that foot if you want to do this on your own feel free to do so or if you prefer to hold on to something that’s great two nice big deep breaths here take a second here to just be proud of what you’ve achieved today you know we all know fitting in that workout is not easy nope mentally preparing yourself to hit that play button right easy you gotta peel yourself away from some way from something yep yep but you did it you showed up today and you should be proud of yourself for that holding this one four five four three two one zero Carla one last stretch we’re gonna finish up with a chest opener so it’s going to take your fingers and interlace or interlock them behind your back and now we’re gonna pull your shoulders back as you press your chest forward feel that chest open up and stretch nice big deep breaths here if you want you can also bend over get a little extra stretch totally optional this is a great one to improve your posture just open you back up and again just to regain that natural upright posture nice big deep breaths here no matter what the rest of your day brings you can be proud of yourself that you got your workout in you can check this off your list feel good about that four five four three two one zero stand up nice and slow if you’re down otherwise that’s it you made it it’s a wrap excellent work out there high five to you thank you so much for working out with us today we’d ask that you please support our mission of keeping these great workouts free and you can do so by downloading our free app that’s available for both iOS and Android you can also stop by our store and pick up some has fit gear or our new diet guide eating for life and we know that you enjoyed this routine with us today so we ask that you please give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from house fit thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout