10-Minute Cardio Finisher

Hey, hey, get healthy U TV squad. I'm Sam. Cam. And this is your 10 minute cardio finisher. It's 10 minutes.

All you need is your body weight. If you have a mat, you might need it. We're gonna go down on our forearms a little bit. So it's there for your assistance. But if you don't have it, you don't necessarily need it.

You can do this as your 10 minute stand alone workout. But this also would be great for like if you just want to tack on an extra 10 minutes to get that heart rate up. Um, we're gonna go for it and we're just, and I'll give you modifications. You're out. We're gonna start with a really quick warm up.

So if you need to press, pause and warm up a little bit, do what your body needs. Here we go. We got 10 minutes in the books today. Deep squat down, reach to arms all the way overhead, inhale, exhale. Let it all go deep squat down reach.

So it's total body one more, but it's only 10 minutes and guess what? We've got 10 different exercises. We're gonna work 30 seconds on 15 seconds of rest, roll those shoulders to the back. Just get those shoulders ready to work for a little bit supporting us in some of our plank moves shoulders to the front a couple of times on your own pace. Let's do a couple squats down and up, down and lift, warming up those glutes quads hamstrings.

Right. If you're just a little like, ah, I gotta get my body moving use this time right here. Three last two and one. Let's do some, uh, hamstring curls. Get that heel back towards your glute.

Pull those arms right here. This is your cardio finisher. So, we're gonna get that heart rate up. 10 different exercises today. I've got your time.

You work for 30 seconds and you rest for 15, last 321 jacket out right here. Low impact. If you wanna say low impact today, you're here tapping it right and left. We have four, 32 and one. Hopefully you're feeling warm.

We've got 10 exercises. First exercise. Two Lojas, one, 22. Hi Jack. 12.

Low impact. You step it out two times. You tap it at the top. We have 30 seconds to work as hard as we can in 321 exercise. One right here, 12.

Get that heart rate up in a way that feels good to you. Right. So, if you want to say low impact, it looks like this, modify where you need, but go for big range of motion with those arms overhead right there halfway. So, can you push a little bit more for 30 seconds? Come on squat.

A little bit of lower body strength as you drop down in that squat. You have five, let's go all the way through to one rest. Exercise. Number two, you're going to start on one side, you're going to lateral shuffle two times. Spot it low, lateral shuffle two times.

What it low move side to side. Watch out in your space. You have 321 hands up if you can two times to the right, two times to the left. Now, low impact. Two sets, drop it, lift.

Can you say low in those legs? Can you shuffle those feet? Come on. How wide can you go laterally side to side in that body? Now, right here, if you touch the floor, I need you to use your glutes, not your back, bend those knees almost there.

exercise. Number three, take this time to rest. It is a ski ski lunch. One to drop it low, one to ski and then drop it 9090 in that lunch. I'll show you a couple low impact.

Let's go ski ski, drop it low ski ski, drop it low from the side right here. 9090. In those like low impact, you can tap it and go a little faster or you find a full range of motion in those like come on halfway. You have 10 seconds left. Burn out those legs right here.

Let's go. 3321. Rest. Next exercise, you're going to walk your hands out to a plank. You give me two jacks one to jump your feet in 4321 all the way back in 321.

Go walk your hands out two jacks one two. Jump it in 4321 spot it low, walk it out. Use your upper body to just walk it in low impact. Drive those knees to your chest. Keep your feet on the floor right here.

Come on. 10 seconds. Holy bananas. 30 seconds is a but we got it right here. 321.

Rest. Number five, we're already almost halfway. You're here in a high plank, elbow, elbow hand hand, two jacks just like you did in that last move modified to the knees in 32 one. Let's go. It's elbow, elbow hand hand.

You find that high plank two jacks right there down and up now, low impact or a little less on that upper body. Knees come down elbow hand hand. We're working the shoulders while keeping that cardio nice and strong. If you take it from the knees and you don't want to come back up to your toes, you can reach right and left. Fire up those back extensors.

You have 321 rest standing it up tall. You have a lateral lung, three high in the center so we go lateral lung 123 to the other side in 32, one breath flat. Lunch 123. Drive it lunch. Pump those arms low impact 123.

Step it out. Get low in those legs. 15 down, 15 to go. We're on number six of 10 squad. Let's push it, use those arms to pump those like eight seconds all the way you transition.

123 to the other side. 321 rest a little kick. Boxing for my kick. Boxing lovers. 4321, punches, two in out feet.

Stay low thumb side. When you hit here we go. 32 one. Let's go. You have 4321 in out in out 432, jab it two and out now low impact.

Tap it, tap it. Heart rate comes up because those arms are overhead right there. Maybe you add the jack right here, punch it, use your back muscles right here. Yes, you can. We are strong today.

This is your finisher. Heart rates up. It's elevated. 321 rest. Number eight, we have a skater skate mine h forward back.

So it's a little bit of balancing as you press off that foot. 32 one. Where's the rest? What skater mind? Hot forward, back, skate forward back, go find your pace.

You can go faster than me. You go slower than me. Low impact, step it forward back right there. You don't need to leave the floor. Boom, boom.

15 down, 15 to go. How we doing? Not a single leg. Lunge. You cut yourself right there.

Balance, balance. Let's go. Let's go. 321 rest of the mat. This is gonna take your heart rate down just a little bit.

Using your core upper body. You have crab reaches right and left. Use your obliques to twist opposite hand, opposite foot in 321. Use your core reach now, but stays off the floor. So you have to use your body weight to lift.

Now, if that's too much lower, the glutes lift, squeeze. Use your abs 30 seconds. Now, can you twist a little bit more? Reaching for that opposite shoe? We're still moving and groin right here.

Three, two, one rest. One last exercise. We're on number 10 already. You have four mountain climbers and a Barbie in the center. Find high plank.

We're ready in three. Find it 21, 30 seconds. This is your finisher. Jump it in. So it's a burpy handful overhead.

If you want to make it a little bit harder, a little bit more challenging, low impact, step it back. So it down for 321, walk it in reach. Come on. This is it. You have 10 seconds on the clock.

What are you gonna do with it? Get that heart rate up here. Come on. Come on. 321 and rest.

Nice. Or 30 seconds on 15 seconds of rest, heart rate is high. Keep your head above your heart. Reached out. Let's cool it down.

I tell one more you try down. Yeah. Actually a holy bananas that kicks your butt. Step forward. Right foot.

Dig your heel into the floor. Hit, pinch, send your booty back. We move laterally side to side. We move forward and back. You can do this low impact if you want to like hit your butt again.

Rewind and do this extra 10 minutes twice. And it'll be so much fun. Bring those feet together. Stand it up, tall foot forward, dig your heel into the fore, first toe to the sky, hit hinge and reach for those toes, letting that heart rate come down just a little bit. Now, if you need some extra 10 minutes to stretch to cool that body down to really just take some time to maybe even get some mental focus.

Try some of our yogas, add on an extra 10 minutes, bring your feet together, slowly roll yourself up one vertebrae at a time. And if this is the only 10 minutes that you had in your day, way to crush it. That was your cardio finisher. Thanks for joining and we'll see you next time.