Fat burning, high intensity, low impact home cardio workout

Fat burning, high intensity, low impact home cardio workout



http://teambodyproject.com

For more workouts just like this one, come and join the team.

let's do it upper lower cardio welcome to uh upper lower cardigo knees up into the hands why are you laughing i don't know because you started laughing welcome to uh oh yeah upper lower cardio is that what it was what it was is it not the knees up into the hands yeah yeah yeah you must have heard that 300 times now let's step to the side actually no probably about 500 because there's been some taste you are just so listen so there is a bit of a new theme to today's workout the the exercises we're keeping familiar we're not changing the exercises up too much but the way that we're delivering cardio is a little unique in that we're going to do lower body cardio followed by upper body cardio yeah so we're stretching from all lower to all and we're eyes placing as well so it is just lower and then just upper body absolutely are you looking forward to it i am i am and it's all low impact again so that's all great yeah so yeah so uh i am looking forward to this one yeah it's a night it's a nice one it's simple there's not much thinking that has to go on which suits me and what i love about it is it's all level you can do with me and my pace or your own pace whatever you want to do or you can take some weights with alex and that's going to give it some extra juice to take it to an advanced level and of course you can mix between the two pressing pause whenever you want to and most importantly of finish line yeah how do we cross the finish line how do we how do we how do we cross the finish line alex happily together oh together happily happily happy together i've only said that 300 times yeah i'm pleased you listen no i switch off by that point yeah all right so what's our first combo so the first exercise we've got is going to be a knee repeater so you can move your arms but i'm gonna try and keep them and then into a double punch okay it's 30 seconds of each right well i'm going to hold my weights throughout the whole workout because it will save me getting up and down picking them up and putting them down again so it will add that intensity so remember you've got a choice you could be with daniel or you can move me for that higher intensity are we ready oh we're ready okay three here we go two one for 30 seconds here core strong shoulders proud normal stuff business as usual lower body only for this first 30 seconds you got an eye on that timer yeah 15 seconds left i reckon [Music] here we go push push good careful not to fling working through that chest arms in line with the shoulders remember we're isolating that upper body really crucial that you just switch off the lower and then vice versa 10 seconds to go so we're gonna go over to the other side four three two one and break yeah we get a break we're gonna get we get 15 seconds we're gonna get a 15 second break so right foot forwards now three two one here we go so pause whenever you have to it's your workout today remember that get that core nice and strong focus it halfway to this first exercise driving on breathing deep be focused long sets big energy three two come on one [Music] come on three two and one great stuff so really that's 60 seconds of high intensity oh it's still tough it is tough so we've got a squat and side leg left we're gonna do the same thing just working one side at a time and then we've got the front and side raise so we'll do each side we'll do each side one side squat side leg for 30 seconds get your breath back and then straight into that upper body front and sideways ready three two and one down side leg lift that's it chest stays up keeping those hips nice and stacked when you squat through the middle over the knees good now it's up to you how far down you go with that squat it will add more intensity the lower you go well done that's it good switching off that upper body for now adjust your lower three two and one front way sideways front and side thirty seconds shoulders are going to start to burn that's it you can pick this speed up if you haven't got the weights as well you can go slower too of course but i'm keeping in time with alex and remember if those weights feel too much you can just place them down and continue without them think about that core like a rock [Music] solid nail yourself to the ground three two and one nail yourself to the ground that's a new one isn't it that's it it kind of gets the idea in your head three two and one other side squat and lift that's it 30 seconds as high as you can with that lift chest as i said always stays up you keep those airways open great stuff here come on push through it's all about what you're gonna bring now the drive and desire that you're putting through every single moment even if it's pausing three two and one straight into the upper body front and sides just short height [Music] tuning listening [Music] simple so close three two and one oh great have you noticed that we always try and talk at the same time i know yeah at the same time it's one of those things isn't it it's just you can't help it you've both got so much to say and then at the same time it's the silence needs breaking um hamstrings one side pump it up into uppercuts oh okay three two one concentrating on that hamstring getting that heel right up to your bum if you can but whatever you're doing here you are activating the hamstring muscle the back of the leg that's it control it feel that squeeze feel that squeeze change juice come on three two one plant it down now hey come on energy big stuff carefully forgot those weights mind your teeth come on [Music] core strong throw in the shots last tip [Music] down now fire them out two one cool you can really feel that hamstrings oh yeah oh yeah we'll give them a good stretch afterwards it's clean it's simple it's effective three two and one this is the kind of session i like yeah simple like me don't have to think about it too much that's how i like it just get into that body get into it you know three two one down we go when i say down i mean up i mean down oh confused you will be here come on clear as much today it's really hard with the weight i bet it feels so lopsided come on three two [Music] and one i'm not sure i was doing uppercuts but anyway okay so we have got the step back so it's here one two or we could do single let's do a single step do a single and then chest clap now with your chest clap you're bringing those arms together in front of your body you can be here higher or here just as effective you're working the front of your chest are you ready three two and one step back good repeater here the legs going behind you you're activating your glute muscle here a lot more stabilizing through that front leg making sure that knee is tracking over your ankle have a little look down just make sure you're in the right position good whew come on we're nearly there three two and one chest now again your pace if you've got the weights like me you may take it down in the case a little bit just you can keep that control i'm gonna pick it up now i'm gonna pick it up we're gonna go different speeds that's okay do your thing tune in [Music] it's as challenging as you make it you are the winner three two and one and breathe really important with that one to hold onto that core important with everyone especially make sure you're activating through that core it's a lot tougher on alex this with the weights okay which you're loving absolutely loving i'm enjoying it yeah i thought you're like nice to see you suffering almost as much as me although clearly still not quite as much okay we're ready to go on the other side in three and two and one go push push again nice long stretch behind me [Music] try and keep that rhythm lots of balance here as well so again the more connected you are through that core the more balanced you're going to feel the more secure the better the movement and as that source starts flowing as the challenge comes on you can always pause and march that's sweet [Music] three two one here we go your speed now come on it's a big energy feel that building up in the muscles every fiber in your body progressing through the seconds breathe in deep three two and one cool love this yeah it's happening it's all happening here here and right now so we've got football drills next how do we follow through right now rope climbs it's gonna be tough if you'd like to take part with us in more workouts just like this one come and join us at teambodyproject.com let's get back to it football drills to start three two [Music] that's it so we're one tightly onto the core and the upper body stays still we're just working and changing that energy through the legs here the lower body that's it traveling the distance of your max that's your goal coming to that rope climb next [Music] you're nearly there three two one good rope climb down with those arms pulling that's the important point alex is making there it's the pull here you're pulling down i really envisage that there's something there and you're pulling on it you're lifting yourself up higher and higher feel it feel that energy grab and pull come on [Music] three two one oh that grab you lift you grab and you pull you lift you grab and you pull three [Music] but that's good that's where i like it to be you're pushing yourself out of that comfort zone you're not ready you're not quite ready but we're still doing it [Music] challenging effective remember this is a cardio workout [Music] core is strong he's solid like you three two one okay reach and grab and pull come with us now i don't mind if you pause you can come back and when you're back you pull [Music] your place do it for you [Music] [Applause] great job great job take a few seconds here just to recover a little bit we've got a box step movement first so again we can concentrate on that one side and then we have a side reach so we'll do this one here yeah so we're pulling across the body now we are it's a little bit more back a nice reach as well so remember that bot step two one down down good so again there's a secret to this the lower you go through that front step the more you're gonna work through your quads so this is a super effective and you can take it wherever you want it down down down down good chest up eyes always tracking forward which way we're going to go first oh that way that way three two one that way yeah that way that way so reaching across your body again lots of control here heaps of twisting through that abdominal oblique area so you're effectively working that as well as your upper body [Music] grab that energy into you three two one good stuff that energy is out there we're going to use the other leg now that's two one okay so let's go one two oh you've gone the same side have i yeah okay i will there we are see i knew it trust alex i knew it i can see things from the corners of my eyes down down good come on more energy here pushing through that's it you're nearly there three two and one reach reach good pull pull pull really hold on to that core now take a hole [Music] three two and one [Applause] what are you going for double step double step you should demonstrate okay so double step nice and low one two so that little bend in the middle as low as you want traveling across again the length of your mat and then we have side punches is that right have i got it right give me five okay three two one one two good remember your pace your speed how deep you go through that side step it's your choice as well but really take this opportunity to push and drive that body on because it's in there it's always in there especially today especially today come on [Music] this moment [Music] [Music] three two and one what did i say to you in the car though tomorrow never comes does it it doesn't it's always today here's our moment here it comes three two one [Music] good stepping out stepping out of that comfort zone into that work zone there we go that's where we are now in that work zone in that special place where we're winners and where we're warriors and you can keep winning even if you're marching you're here three two and one because we're here together [Music] as much as anybody here i feel that force and that passion coming through come with us come with us and dig and try it three two one and one it's beautiful alex alex is out of breath take a picture a historical moment in body project history thanks daniel squat pulsing now that's gonna hurt squat pulses to straight punches and then i've got a special final punch treat for everybody simple briefly right two and one so the first one's just 30 seconds of simple strengths right now so make sure that that chest is up that weight is to the back of your heels so we're not toppling forward already things are changing here comes the change pump through your muscles [Music] yes i like it a little lower if you want to sink down just to intensify it three two one straight punches here we go come on [Music] 15 more seconds [Music] good work good power three two one okay we've got another next squat pulses i'm going to describe during the squat pulse how we're gonna go i think it's going to describe how i'm feeling so [Music] it's going to be 90 seconds you can pause at any point the first 30 you're charging your body up we're going to take it easy and slow we're going to charge our body with energy the punches are going to energize us like a battery getting charged three [Music] two one here we go charging your body sorry charging your body can come up you can go straight it's up to you charge your body here we go the energy's coming into you he's not leaving you he's coming at you and it's next 30 we're going to be winners we're going to drive we're going to drive to the finish line and then for those of you that want to be warriors today it's your choice we're going to go for that final 30 with every ounce of our beans three two one here's the winner this is for the finish line we win as soon as this 30 is done [Music] [Music] is only for warriors it's only for people that want it that much today two one here we go now come on this is it this is it there's nothing physical about this it's in the mind i know you're still there and if you're marching now that's fabulous that's magnificent come on he's the warrior i can see it show yourself what you've got here's the chance never again does this moment come three push two work one so happy to put those down amazing well done oh come on i can't sort of feel my arms my shoulders gone [Music] never as far as possible keep tapping out guys well done well done that was much of a surprise to me as it was to you obviously 90 seconds is straight with them yeah wow great job great enthusiastic elise that it was done i was i was ready to just chuck him out the window i look i know how hard that was yeah yeah you didn't have the same workouts no it was a great workout didn't you just love that today i did i did sometimes as you say the simple ones are the best especially on some days where you just don't need to think about it too much you just need to get the job done and that's important and i'm not telling people the truth i was not ready today i felt i don't want to work out today i really did one of those days yes and you know i don't want the violins to come out but when you feel that way it's hard and when you know that you're you're you've got other people with you but how good is those days when you get it done well this is the thing right and if today is one of them days that you feel good at the beginning and the middle and the end they're great if today was one of them days that you didn't want to work out you felt like not feeling it today and you still got here that's not just a special moment that is the moment that you have cracked the secret to a lifetime of health isn't it yeah yeah yeah you've overcome motivation you've beaten motivation and your reliance on it all of our reliance on it yep and you know you can do it because you've got that strength to to put yourself through a challenge even if you took it easy you kept the habit you kept the work and you won and the key the key is that once you've done it once you know you can do it again you know yeah and that's that's where you've broken through so yeah that's great that you shared that today really you know what you're made of now you've showed yourself in your dream and i'm speaking to you if that issue today and specifically but you've learned that today it might not be everyone but everyone has these no and if it isn't you today and it comes on you tomorrow remember this remember it's not special it's not important it's the moment that's going to push you to a life of health when you can overcome the reliance on motivation and you are stronger than that and uh what a tremendous work helped you discover that with yeah it really is you know it really is let's do the shoulders almost winter here in brisbane and i am dripping it never gets that cold no it's the most amazing time of the year this time of year perfect temperatures through the day but yeah still can bring a sweat on can't it well you worked you worked hard you gave everything there and you did as well you did i did i did you gave everything and you had a tough session there today in france do you feel good now though that is for sure will you do that one again yes definitely without a doubt yeah that's good regularly i mean you know we've got lots haven't we but it's one that i'll do one of the new ones yeah i like that i like this new this new energy let's do a big stretch lifting all the way up above your head just open up through that chest big long stretch feeling that body nice and tall nice and long and we'll just float down we'll just float down and get that hamstring stretch again because i do think those hamstring repeaters are pretty hard and let the head go and thank you your heart rate yeah still recovering that shows you doesn't it yep we're going to come back up and we're going to give ourselves a clap and thank you so much great job [Music]

#Fat #burning #high #intensity #impact #home #cardio #workout

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