嘿 大家好 我是凯丽
Hey, guys! My name is Kelly.
I’m with fitnessblender.com
and today I have a low impact cardio workout for you.
This workout is great for beginners
and it also makes for a really good warm–up.
If you’re going into HIIT or Strength Turning
or anything more intense after this,
you won’t need any equipment for this,
let’s go ahead and get started.
All right, guys, we’re gonna be doing active intervals
of 50 seconds with 10 seconds of rest in between each.
Like I said, this is a beginner friendly routine
and it makes for a good warm up,
so this is all going nice and easy on the body.
We’d be working through all different planes of motion here though,
so we’re gonna start off
with a reverse stuff plus an arm circle,
so you’re stepping back,
with that opposite side, you’re doing a nice strong
er…full–range motion circle back,
so this should feel good on your shoulders,
should feel good to the chest,
it should also warm up those legs a little bit.
So you’re just alternating back and forth,
whatever you’re comfortable with, at whatever pace you’re comfortable with.
This is all about what works for you.
So I think the most common mistake I see people making
is that they go way too hard right out of the gate
when they’re trying to get fit,
so it’s really important that you take your time
and you do it right.
So you don’t want to make yourself hate exercise,
and you don’t want to hurt yourself.
It’s a very real possibility that you can hurt yourself
while working out,
especially if you push yourself too hard, too fast,
so be patient with yourself,
respect your body and
listen to the messages that is sending you all the time,
except we want to tell you to skip too many workout days in a row,
that’s when you kind of have to skip over those messages
and push yourself through.
So through these rest active intervals,
we’re just moving our feet back and forth.
Next step, we’re doing a side step plus an overhead press,
再一次 要完整 慢慢来
so again, nice and slow here.
Though you can pick up the pace
if you want, you can kind…… kind of definitely step up
the cardio of all of these moves.
Just move slow with intention,
focusing on getting the entire range of motion,
you don’t want to do this and just kind of miss,
you know, do a half-hearted version of
each movement you want to really commit.
So make sure that you’re doing it right,
and then pick up the pace.
Feel free to turn on some music that motivates you.
Definitely helps make working out less painful
to have motivational music going on.
I wonder what you guys listen to while you’re working out.
Should tell me in the comments below.
Five seconds left.
Make sure you’re not holding your breath.
Alright, so next up,
remember to keep moving to that interval did
rest interval even.
Next, we want to do the opposite of that first range of motion,
it’s gonna be stepping forward
and a forward roll with the arm.
再来 反方向 向前迈步
So again, opposite sides of the body, step forward,
an arm circle.
core pulled in nice and tight.
So this should feel good.
So like I said, make whatever modifications
you need to, to make it work for you.
Got about 20 seconds left.
This is something really easy to turn on
while you’re watching TV.
It’s a way better than sitting there for hours at a time,
so even those 10-minute
intervals of moving around
or while you’re at work
if you have a desk job,
it really helps and…
the mood and stress level to get up and
move around a little bit.
swing your arms out.
Next, I’m gonna be doing a pivot
plus a blow and some neck movement.
So out here,
in a step back slide your arm back,
open your arm up,
turn with your head with the arm
and then come back to front,
so you’re sliding open,
and back, so kind of a bow motion here,
as you’re pulling,
as if you’re pulling a bow.
Make sure you turn your head to
follow that arm back.
Should feel like a nice stretch
through the chest here.
You can make sure you’re not holding your breath.
10 seconds left here.
Move on to that next bit.
Alright, so next up with me pivoting forward this time.
So like I said we’re moving front back diagonally.
We’re just warming up all the different planes of motion.
So here we go.
再一次 向前 转体 出拳
Again, forwards, we’re pivoting forward and extent,
a bit of a swirl punch and back.
If you want to, again,
you can speed this up.
If you’re planning on going into hit or
more intense cardio afterwards,
you know what I work on,
bringing your heart rate up slowly.
do what you need to with the pace and range of motion
on these exercises to make it work for
whatever you’re using this for today.
Again, actually, if you’re gonna be doing
arm strength training,
next, you could start to take these pivots,
turn them into a little bit of a squat,
just as you go,
go deeper and deeper as your muscles get warm.
10 seconds left.
Keep it going.
Alright, so keep moving
even during that a rest period.
So next up, we’re gonna be doing a curl
plus knee raise.
So if you need help with balance,
don’t hesitate to hold on to either a wall
or a countertop
or if you don’t have anything near you,
we can even come up on your tiptoe like that.
Just do whatever you’re comfortable with,
and as you get into this,
so these muscles get warm,
you can start to focus on squeezing.
So you’re doing…
even though you don’t have any weight,
you can squeeze.
It’s called antagonistic,
where you’re pretending like
you were working against yourself,
so there’s nothing here,
but if I pull and
push against myself at the same time,
as if someone’s trying to pull my hand down,
then you can really work that bicep
even with no weight at all.
I have about ten seconds left.
好了 接下来 我们要
Alright, so next up, we need to…
we’re going to be doing, if I can talk,
a good morning and a calf race.
所以 打开双脚 与肩同宽
so, then the same with your feet about shoulder-width the card.
Hands behind your head
and back nice and flat,
and go on your tiptoes.
And again, if you need to
you can hold on to a wall for support,
if you’re balanced,
something that you’re still working on,
otherwise do the best that you can.
Squeeze once around those tiptoes.
20 seconds left.
Focus on keeping your back flat.
And you want to focus on squeezing your glutes
on the way up keeping your back nice and tight.
5 seconds left.
Alright, so shake out those muscles.
So next up, we’re gonna be going back and forth.
A subtle move just a side lunge that you can again make deeper
if you want to make the exercise harder.
You’re pulling to the side lunge a little bit,
and then sweeping,
so side lunge and sweep.
there way a scoop not sweet,
so scoop to the side and
again, feel this really enjoy this range of motion,
because it should feel good through your shoulders,
through your upper body,
it’s a little bit of a stretch,
so you’re getting a little bit of gluten thigh work.
When you lean the side to side,
and also stretching out that inner thigh of the other leg.
And then sweeping with your arms,
big wide motion
should feel good to the upper back.
15 seconds left.
All right, so next up we’re gonna be doing
a curtsy step
plus a chest opener.
Another move that you can make as difficult
or as easy as you needs it to be.
So we’re starting here,
and then back behind your body,
and then open your chest up.
just enjoy that stretch.
from side to side.
Making sure you’re not holding your breath.
And you can either pick up the pace,
and make it more of a cardio exercise.
Go as quickly as you can with
a nice clean form,
or you can stay nice and slow and
start to dip down into that curtsy lunge.
So it’s up to you,
what your goals are,
what your fitness level is,
and what you’re doing after this.
15 seconds left.
If you work a desk job,
this kind of thing
can save your posture or save your fitness,
it can help you,
just even 10 minutes at a time.
And avoid the Blues from sitting
all day long,
because it’s really not good for us.
All right, this is our last interval,
we’re gonna be doing a squat chop,
so you can make this as shallow as deep as you like.
Up above the head,
and then down to the side.
So show you from the side too.
So you can go just really shallow,
just barely bending your knees.
Or you can start to go deeper and deeper,
as you get comfortable,
as your fitness level and your…
20 seconds left.
Under 10 seconds.
好了 朋友们 如果你把这次练习当做热身
All right guys, so if you were using this for a warm up,
good luck on your next routine,
don’t forget to cool down as well.
And if you’re using this as a beginner routine,
just be really glad that you just did these 10 minutes.
Everybody starts somewhere,
and it’s all about starting in general,
and then building on that.
So never feel discouraged,
the important point is that you showed up and you did it,
even if it was just 10 minutes.
You were here,
you’re investing in yourself and your health,
so good job on that.
Thank you for working out with me,
good job guys,
this workout is complete.
嘿 大家好 我是凯丽