(upbeat pop rock music)
- Hi, I'm Josephine and I'm here
with Johnnie and Kalina and we have
a total body cardio workout for you.
It's very easy to follow along.
Simple, we're gonna get your heart rate up,
blood pumping, sweat going.
Let's get started with a simple march in place.
Very good.
Thirty seconds here just to get your heart rate up.
Take it away girls.
Good, core is tight and activated.
Shoulders are back and down.
Arms are moving.
We're gonna do each move for about 30 seconds
until we move with the next move.
Good, it's about 15 seconds more here.
Awesome.
We'll be moving into the next move
in five, four, which is a step touch,
which I'll show you in three, two, and one.
Now, step and touch.
30 seconds here, we're just warming up.
Don't worry, it's gonna get harder.
Good, keep it going, 30 seconds here.
Good, just warming it up.
Core is activated.
Good, beautiful.
Getting that heart rate flowing.
About 15 seconds more here before we move
into the next move, which is a hamstring
with a step touch.
Good, 10 more seconds.
Switching in five, four,
three, two, one.
Now add a hamstring curl to that 30 seconds here.
Good, take it away girls.
Nice.
Core really activated, good.
Really pull back.
Good, kick your booties, feet are flexed.
Good, 20 more seconds here.
Nice work.
From here we're gonna add a front knee raise
coming up in 10, nine, eight, seven,
six, five, four,
three, two, and one.
Now, front knees.
Knee, core is tight.
Arms are going, take it away.
30 seconds here, we're still on the warmup phase.
Yeah, we're still in the warmup phase.
Don't worry, it will get more difficult.
We're just warming up that body,
getting that heart rate slowly to come up,
elevated safely.
Good, 15 more seconds here, keep it going.
Then we're gonna take it up a notch.
In ten, nine, eight,
seven, six, five, four,
three, two, one, now we got a light job going.
Light jog, good.
Arms by your side.
30 seconds here.
This will be our transitionary move.
Now your heart rate should be coming up
a little bit more.
Good, shake out those arms.
Core still activated.
Light on the toes like a boxer.
Excellent.
10 more seconds here 'til we move to the next move.
We're gonna go into cross punches.
Here we go in five, four, three,
two, and one, punching, punching, punching.
Good, with that nice hop, 30 seconds.
Good, your heart rate should be elevated.
Girls, is it coming up?
- Yeah.
- Yes.
- Good, so about 30 seconds here.
Move into the next move.
Good, last 10, nine, eight,
seven, six, five, four,
three, two, and one, now moving to an upper cut
but still on those toes, core is activated.
Really get 'em.
Get 'em from underneath, punch him.
Pretend he's an ex-boyfriend
or girlfriend if you're a guy doing this workout.
Good, get 'em, really upper cut, core is tight.
Hit him from underneath.
Light on those toes.
Heart rate is coming up.
Good, 20 more seconds here.
Nice work.
Keep it going.
Last 10, nine, eight, seven,
six, five, four,
three, two, one, good, now we're moving into glut kicks.
Kick your glutes.
Use your arms, core is tight.
Keep it activated.
Good, nice work.
30 seconds here.
This is a great cardio workout.
Beginner, intermediate, advanced,
your heart rate is going to be through the roof.
Yeah, you're sweatin', you're feeling good.
Ten more seconds here.
10, nine, eight, seven,
six, five, four, three,
two, one, now your basic jumping jacks.
Right here, arms straight, core tight.
I want some straight arms, like you're in the military.
Hut, hut, attention.
Yeah girls, see, they've got smiles on their faces,
they're having fun, but they're working hard.
Their heart is working, they're burning calories,
they're getting it done.
Good.
15 more seconds here.
Keep it up, we're doing each move
right around 30 seconds.
Last 10, nine, eight, seven,
six, five, four,
three, two, and one, nice job.
Now we're taking it up a notch.
We're sprinting in place,
fast feet together with your arms, go.
Come on, get that heart rate up.
We've got 30 seconds here.
Yeah, good, who's gonna win?
Is it Johnnie, is it Kalina?
Who's gonna take the race, maybe they'll both tie.
Good, keep it up, 20 seconds, fast.
Light on those toes, come on girls, work it.
Good, last 10.
And nine, and eight, and seven,
and six, and five, and four,
and three, and two, and one.
Bet your heart rate went up there.
Next exercise is just a reach and a touch.
This is a little break from that sprint.
Good.
So reach, reach, I want those arms straight.
Beautiful form, you see how their legs
and their arms are straight?
They're working their torso,
they're twisting their core.
Good.
Yes.
So each move is right about 30 seconds.
You can do anything for 30 seconds.
Good, keep it up.
For 10, nine, eight, seven,
six, five, four,
three, two, one, we're adding on and reaching up.
And up, and up.
Good, take it away girls, nice.
Good, and up, and up.
Beautiful, they've got smiles going,
cores activated.
How's your heart rate?
- [Girls] It's up there.
- Yeah, good.
20 more seconds, good.
Reach and reach.
Arms are straight, legs are straight,
really reaching.
This is a great cardio exercise.
(upbeat pop rock music)
Three, two, and one.
And now we're taking it down, down, down.
We reached up, we reached across,
now we're reaching down.
Good, keep it up, girls, nice.
Last 15 seconds.
See their legs are really straight,
arms are straight, core is tight.
They've got a little hop in the center.
Last ten and nine, eight, seven,
six, five, four,
three, two, and one, now we're gonna add
some body weight exercises in there
with some prisoner's squats.
Up and down, this is a good cardio move
because we're not using any weight,
it's all body weight, but you're doing
a little resistance and a little cardio.
Hands are behind their head,
they're opening up their chest wide.
They're squeezing their booties at the top,
driving through the heels.
Awesome, good.
15 more seconds here and we'll add on to that
with a pendulum squat.
Good, keep it up.
- How are we doing (mumbles)?
- Good.
(upbeat pop rock music)
- Last five, good.
Four and three
and two and one, very nice.
Now we're adding on that prisoner squat.
Squat, elbow to knee.
Squat, elbow to knee.
Squat, elbow to knee.
This is a good one working your obliques.
Keep it up girls, take it away.
Good, squat elbow to knee.
Squat elbow to knee.
30 seconds here, this will get your heart rate up.
Your core is tight, your bootie's burning,
your obliques are on fire, they look awesome.
Look at them, these girls are in great shape.
Keep it up, girls.
Last 15 seconds.
Good, last ten, nine, eight,
seven, six, five, four,
three, two, and one.
Very nice.
From here we take that prisoner squat
and we kick out.
Prisoner squat, kick out.
Prisoner squat, kick.
So we're adding on, again, working the bootie,
working the legs, let's go.
Good, kick.
Beautiful, they've got great form,
nice side kicks.
Still working those obliques,
still getting that cardio in there, still moving.
Working the whole body.
Good, nice job, ladies, keep it up.
Last 15 seconds here, your heart rate should be coming up.
- They are.
- Woo hoo, good.
Last 10, nine, eight, seven,
six, five, four,
three, two, one, good work.
Now we're gonna do some standing crunches.
And crunch, this is good cardio
and good for the abs.
Reach up and crunch, crunch.
Make a c-shape with your spine.
Take it away.
Good, and crunch.
30 seconds here.
Working those abs, how are your abs feeling?
- Good - Pretty good.
- Good, tight and right.
Get it right, get it tight.
Feel it, nice.
Plus your heart rate is coming up.
So they've got it all going on
with this cardio fat blasting circuit.
Working the abs, working the bootie,
all the most important parts for bikini season.
Last 10, nine, eight,
seven, six,
five, four, three,
two, and one.
Now adding on to those standing crunches.
Elbow and knee.
Torso, twist.
Arms up, take it away.
Good, come on, 30 seconds here, let's go.
Good.
- Keep breathing.
- Yeah, just keep breathing.
Your heart rate's through the roof,
your core is activated.
Really crunch the elbow to the knee, good.
Nice work, ladies, you're doing awesome.
Keep it up.
They are burning fat, getting their cardio in for the day.
Good work.
Last ten, nine, eight,
seven, six, five,
four, three, two, and one.
Great job, girls, you're doing awesome.
Now, we're going back to our punches.
We're adding a squat.
Punch, punch, squat, squat.
Punch, punch, squat, squat.
Working those arms, shoulders, biceps, legs.
Come on feel that burn.
This is gonna put your heart through the roof.
30 seconds, go.
Punching across and a squat.
Good, 30 seconds right here.
Doing awesome.
I love boxing moves, 'cause they really get
your heart rate through the roof.
That cardio blast is happening right now.
Good work.
Keep it up, 15 seconds.
Last 10, nine, eight, seven,
six, five, four,
three, two, and one.
Very good.
Now we're gonna keep up with those boxing moves
and take it to the side.
With fast feet and a punch.
Right here, let's go.
Go for it, girls.
Nice, punch it out.
Good, your feet are moving fast,
your core is tight.
They're really working that shoulder bicep,
they're doing awesome.
Good.
Got the other side to do coming up.
Good.
Keep it going.
Last ten, nine, eight.
Switching sides
and five, four.
These girls know what to do.
In three, two, one.
Other side, go, go.
Punch and go.
Nice work.
- We're taking a boxing class.
- Yeah, it's fun.
You can pretend it's your, somebody you don't like
too much and really get out that aggression
while you're getting your heart rate
and you're burning fat.
(mumbling)
Yes, these girls do.
Good.
Last 15 seconds.
And ten, nine, eight,
seven, six, five,
four, three, two, and one.
Now we're gonna add on to this
and we're gonna take it diagonally across.
Punch, across, punch.
We're getting fancy now.
Woo, we fancy.
Let's go, nice.
30 seconds each side, good.
Punch with a little diagonal, jump in the center.
It's kind of like a jumping jack
with across diagonal punch.
Awesome work, ladies, keep it up.
Last ten, nine, eight,
seven, we will switch sides
in five, four, three,
two, and one, take it away.
Switch sides, go, yeah.
Right into it, beautiful.
I know you're getting tired, it's almost over,
but you're burning fat, burning calories,
getting that heart rate up.
This is great cardio vascular exercise.
This is our cardio power segment.
Good, last 15 seconds.
Good.
And ten, nine, eight,
seven, six, five,
four, three, two,
and one, nice job.
Next thing, I know you're getting tired, punching out.
Out, out, little jumps with a punch.
And punch, punch, punch.
Good, nice work, ladies.
Keep it up.
30 seconds here, you're a little jumping rabbit,
little punch.
Right, yeah.
Good, keep those punches going.
Nice work.
20 seconds on the clock.
Come on, fight for it.
You want that bikini body, you've got to work hard.
Yes, these are fun, easy movements to follow along with.
Last ten, nine, eight,
seven, six, five,
four, three, two, and one.
Next thing we're taking it side-to-side
with a hop and a punch.
Side, side, side, side, side.
Take it away, girls.
Doing awesome, punch it out.
- Got my calves going.
- Yeah, calves on fire.
Good, nice little punches side-to-side.
Heart rates going up, calves on fire,
booties working, this is fun.
Last ten, nine, eight,
seven, six, five,
four, three, two, and one.
With those punches here we go.
Side-to-side, side-to-side, side-to-side.
Side-to-side, little shuffle, little shuffle,
little shuffle, little shuffle.
You got it going on.
Come on, nice girls.
Your heart rate coming up?
- Yes.
- You're doing great, she's going awesome.
Even our fitness models get tired
when they have awesome cardio workout.
Good, last ten.
Beautiful, nine, eight, seven,
six, five, a couple more moves after this.
Four, three, two, and one.
Next thing we go, punch it, punch,
punch, punch, really punch.
Core is tight, work the torso.
Come on, come on, it's almost over.
Let's give it 150% for the last few cardio moves.
Really punch, punch,
punch, punch, almost there.
Gotta end on a high note.
Working it, work it and getting our heart
through the roof.
Last ten, and nine, eight,
seven, six, five,
four, three, two, one.
Now we had those pendulum squats.
Now we've got those reverse pendulum lunges.
So open up that chest.
Good, core is tight.
Really reach back 90 degrees.
Let's go.
Come on, keep your hands behind your head.
Good, core is tight, open up that chest.
Your heart rate is going through the roof,
you're also burning out those legs,
burning out that bootie.
Yeah, girls, you're doing awesome.
Keep it up, good.
Cardio workout's almost over here.
Last 10 seconds and nine.
Yes, get it.
Eight, and seven, six,
and five, you're doing great!
Four, and three,
and two, and one, nice work.
Next thing goes out, out, in, in,
out, out, in, in,
out, out, in, in.
It's like a little jumping jack, let's go.
Out, out, in, in.
Out, out, in, in.
Great job, girls.
It's like a double whammy.
Punch to the front, punch to the side.
Punch to the front, punch to the side.
Punch.
Yeah, just don't punch each other out.
- We like each other.
- Right.
Good work.
Out, out, in, in.
Good, these are like little jumping jacks
with a little punch, little extra flavor for you.
Little double whammy.
Good, last 10.
And nine, eight, seven,
six, five, four,
three, two, and one.
And our final move for the day
to get your heart rate to the maximum.
30 seconds football run, fast as you can go.
On your toes, core tight.
Go, you are a football player, this is it.
Last 30 seconds, give it to 'em.
Come on.
Good, going for the who's gonna win.
Who's going to the end zone?
Is it Johnnie?
Is it Kalina?
I don't know, but we've got 20 seconds to burn it out.
Burn the bootie, burn the calves,
get your heart rate through the roof.
This is it.
Last, 10, nine, eight, seven,
six, five, come on, four,
who's gonna win, three,
two and one.
Nice job.
Great job at home.
Hope your heart rate came through the roof.
That was awesome.
We're just gonna march in place.
Good.
Core's still tight.
Inhale through the nose, exhale through the mouth.
Good.
Now, inhale with your arms up.
And exhale, bring it down.
Inhale up.
Exhale down.
Let's give me three more of these.
Breathe, your heart rate should be coming down now.
You did awesome.
Great job, you really had it today.
Good work, girls, last two.
And last one.
Good, widen out the legs.
We're gonna put our left arm behind
for a tricep with a rib stretch.
There we go.
Good, get a nice side body stretch.
Stretch out that tricep.
Whoo, heart rate should have been through the roof there.
That was a great cardio blast.
Good work at home.
Good work girls behind me.
- Hopefully your rhythm was better than mine
on some of those.
- No, your rhythm was awesome.
Good, other side.
Right and then stretch and reach over.
Breath into that rib cage, stretch out that tricep.
Ahh, glad that's over, it was fun.
- We got it done, got it done.
- Yeah, bikini blast and cardio.
Good.
And three, deep breaths.
Reach down, come up.
Reach down, come up and last one.
Down, come up, and you're done.
Great job at home.
Great job, girls, way to go.
- Thank you.
- You got it, cardio blast.
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(upbeat pop rock music)
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