Hi I'm Amy Dixon and I'm your Bowflex
fitness adviser. This is your at-home
eight minute cardio workout. We're
going to get it done you guys ready to
get started with our warm-up, let's do
this! Start with our feet a
little bit wider than hip distance apart.
What I want you to do is drop down into
a squat, swing your arms up look up good
hip extension swing back, and lift and
lengthen through the body. Focus
on your breath here. Sit back into
your heels, lift up, hip extension, and now
allow the heels to come off the floor.
Come up onto your toes so a little
balance there, want to warm up the feet
especially with some of the jumping
that's about to happen. Good, inhale
exhale. Let's do one more here. Come all
the way down lift up, and now plant the
lower body here. We're going to move
and rotate from the top half of the body.
Hands to the chest and just rotate
over the shoulder and allow those hips
and knees to stay straight forward.
Now let the arms go and just swing make
it natural, and guess what we're going to
do next - add the feet pivot. Allow the
body to move to pivot through the feet.
Shoelaces are moving from one side of
the room to the other. Breathing in through the
nose back out through the mouth.
Wonderful, let's do one more on each side.
Come back to center, alternating
knee hugs. Let's start just
pulling the knee in, and let it go.
Bring that kneecap up so that it's facing
that ceiling. Draw the knee in, put the
foot down, good job you guys. Let's do one
more on each side. Now
alternating hip circles. Open the hip,
draw the knee to the outside, work
through this. So you guys still breathing
back there and at home? Good job! We're
almost ready to rock and roll. We're
going to be doing three exercises two
times through. 40 seconds as hard as you
can go, with a 20-second recovery. Keep
going. Hip circles right there let's do
one more on each side. Do one more
on our right, one more on our left. We're
ready to lock and load. First exercise is
a deceleration squat with four high knees.
We're ready to do this guy's, 40 seconds
all out in 3 2 1. I'll do the first one
with. You come down, drive, sit down, drive
the knees. Good, so looking at this exercise
here you really want to use your arms so
arm drive is everything. Notice how when
they're jumping down into that squat, you
can't hear it - decelerate. Your effort.
right now should be high. I'm looking for
breathless, why not? I'm going to ask you
for everything, especially because this
workout is short it has to be intense.
Guys you got this, your recovery is coming
soon. Five seconds to fight for it, in
three, two, one recover. Breathe, this is a
passive recovery. Firstly you need to
know, if you didn't earn it you should be
able to work a little bit harder. You
know you earned it if you have to take a
break. Get ready to go in five seconds to
go to the second exercise which is a
skater. Guys are we ready? Let's take it
this way go. Get down, reach now I want
that inside hand reaching across the
body everybody moves differently and at
a different speed. This is a fantastic
lateral movement heart rates going
straight up. Keep working guys, there you
go, I love what I'm seeing back there. And
if you can move faster, do it. We get it
done we get it done quickly only 15
seconds left, guys. Earn that recovery, if it
doesn't feel hard it isn't. Eight seconds
left to go. I see you fighting back there,
recovery is coming in four, three, two,
recover. Breathe,two exercises done one to
go. You can see in their eyes, and I know
you're working hard at home I trust it. 10
seconds left. Burpees alternating it
with one arm, yes I said one arm, you can
use both if you need to. Five seconds to
go, I'm going to do this first one with
you. You guys ready, set, let's hit it. Come
on jump back, stand up, drive the feet back
come up.
For your form, I want that hand directly
underneath the shoulder. Legs are kicking
back quickly, land softly. This is
different than anything you've ever done.
We've done burpees all day long, but this
one's going to change it up for you.
Working the core a little bit
differently, and ultimately this is about
cardio so you want to work as hard as
you can here. Good news, guys, 10 seconds
left, and we're done with the first round.
We've got one more to go, you're
going to keep fighting hard for me. In
four, in three, two recover. Say it out loud,
"One round done." One round done, got one to
go. We're almost there, so we're going to
do those same three exercises one more
time through, no big deal. Deceleration
squat for high knees you earn that
recovery ready to rock and roll. In three,
two, one let's see it guys! Drive it, come
on, I want to see your arms work. Get down,
drive. Athletes right here, we're all athletes
at heart. She's fighting for it big
effort proves and shows big results
that's what we're after. You work hard
you get it back keep going guys fitness
levels going straight up. Halfway through,
we love being halfway through it's a mental
win. Stay strong, do not fade ever. You
have your last ten seconds and you're
done with this exercise piece of cake
guys keep giving it in four, three, two
one, recover. That one's done, celebrate it.
We have two more exercises to go skaters
coming up next.
We got this, keep moving.
Keep breathing, fill your lungs with air
exhale and blow it out. Five seconds we
crush it guys. Come on here we go in four,
three, two, one, hit it now let's go.
Reach, drive, get past. If you can move faster,
believe in it, do it, go for it right now.
Great job you guys, come on now. We're
halfway it is so close take your time
through this move well keep landing
softly and if you can move faster, crush
it. 15 seconds guys maximize what you're
doing here to the last time you have to
do this exercise that is a mental win
keep after at eight seconds to go
recovery you're earning it in four three
two one freeze whoa here we are last one
amazing job at home show me how you
finish it's not how you start it's how
you finish here we go ten seconds to go
one-handed burpees we get it done we
make it look good in four three two one
let's get it guys last one come on leg
back drive get up there shoot those
legs back keep your shoulders in
alignment with your hips land softly I
like it good tremendous effort I could
not do this alone and I am here to
motivate you these two individuals are
crushing it for you there with you we
are with you 15 seconds left and can you
believe it you are this close to the
finish line come on guys your last 10
seconds make them count all the way home
here we go in five four three two one oh
my goodness stand tall allow some air to
come back into your body bring those
need hugs back right there bring them in
breathe in through the nose back out to
the now good keep going I know your
heart rates up you should be so proud of
yourself right here I want one more on
each side to one knee hug on the right
one on the left stand tall go ahead drop
back into that squat just like we
started drop back inhale exhale reach
let's do one more big inhale as you draw
the
hands back exhale as you reach up
fantastic job if you still need a little
recovery you earned it take a walk
around your house great work doing
you're at home eight minute cardio
workout hey everybody we hope you like
this workout to get weekly videos with
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