GOLD Low Impact Endurance Cardio 3

Hey. Hey, good, healthy U TV squad. My name is Tara and I am here with you for low impact cardio endurance number three. Yeah, I'm so excited to be here today with a lovely patty. Hi, girl, you ready to go?

I'm ready to go. Are you? We got this 30 minutes people. 30 minutes. Wham bam.

So what is low impact cardio endurance if you've never done the first two, which I did leave with Shannon actually was backing up on both of them. It's steady state cardio, it's not hit, it's not dancing, it's not kick boxing. There's a bunch of moves strung together that is going to lead you to your comfortably hard zone. So it's like as if you're out for a nice little jog, you're kind of in zone two and we're gonna work through about four sections of exercises. It's not going to be necessarily fluid, but it's gonna be a lot of fun.

All you need is your body weight. I love it. We're not going to the floor. It is low impact. So, yeah, we have a modifier, but that's me.

I'll show you what I know all of its low impact. All right. So you ready to rock and roll? I think other part keep going. Oh Sorry.

I part of this is, it is not super coordinating again. I was, I like that, right? So you can just work hard. It is, you have to think as much, right? It's, it's really simple movements you guys or big and heel XL L simple movements that I, like I said, are gonna be strung together, side, body stretch over to the right side.

It's not hip. So we're not necessarily doing a whole lot of squats, lunges, center it up other side, there will be lower body involved, don't you get me wrong? Well, I said, you say cardio, which I think is amazing, you know. Yeah. So it's a little different than kick boxing.

A little different than going out for a run. Alright. Turn it back up, release those hands, hands to your thighs round all through that spine and then come all the way back down. Little cat cow stretch good on that tailbone. We'll go back one more.

Let's take a step. Touch to the right step touch right here. I 14 just starting to warm up that body. This is a little bit of a warm up, getting our mind ready to work. Yes, we set our watches to cardio.

So if you wanna make sure you set that fitness tracker, absolutely. Get it going. Now wrap that rib cage. Step three. My final twist the core is nice and engaged.

Come on. Reach across that body. Reach. So if this pace is a little too fast for you or not fast enough, you get to slow it down or pick up your pace as you see, fit for yourself. Right.

Reach above your head. Preach, preach, preach, preach answering curve. Let's go take a butt making up those quads. Nice work. Nice work.

Can we switch up those arms, Open up that rib cage and squeeze those shoulder blades together? Come on, we switch up our arms again. Yeah, we're gonna reach them overhead in 321. Let's go. Step three, keeping those legs the same nice little spec wide.

Next five back to step touch. And here we go. Step touch. Thanks for 321. All right.

We're gonna take our right foot, foot in front and we're gonna scoop the floor, switch it up now, left foot in front, move the floor makes work just opening up the back side of your body. Yeah. And those hamstrings flexing that foot in front. So some of you may only go here and that's ok. It's your based on your hamstring flexibility.

No, two people the same. But I do want from the side. Keep going. Patty. Yeah, I want your butt to stick out back is flat and you're reaching those arms forward.

Nice work. Really into those hamstrings. One more each side. Nice work. All right.

So now we're gonna take our right foot, put it behind us. We're gonna calf stretch. I'm gonna reach my arms in front of me and I'm gonna press into that front leg, but I'm gonna really try to feel a nice stretch at the back of my calf. Love it. We are gonna be on our toes and we're gonna be walking, maybe jump roping a little bit that low impact, push it up the other side right here.

Come on. It's good to give the CSS a little love. Right. Don't always get it so they sure don't. And like I said, we're not going to the floor today.

It's a different way to stretch them out than we normally do. Let's take it to Little Jack right here. Come on, jack it out and we're gonna get started into section one. We're gonna start with the needles. Ok.

Just keep that body moving. The name of the game today is to keep moving. All right, here we go. Four, three. We're gonna start with EP two one.

Let's go down right down the center here. Crunch, crunch, crunch using those low abs to bring that knee up. Come on and you know, the higher your arms are, the more advanced it is. So if it's too much you can push out in front, let me give me a little bicep curl right here. Nice work.

Ok? So we're gonna take this and we're gonna move it forward for four counts and jump rope in 432. Let's go forward right left right now. Jump rope here, Now take it back. 432.

Now jump rope again, 432. Now walk it forward. Now jump rope, come on, the bigger the movement, the higher the heart rate, right? It's all about intensity. Come on and guess what?

You get to pick that today. Squeeze. You got this. Come on. Come on, let's go one more time through those.

You've got this. Let me switch it up just a little bit. Come on, jump rope, you in that rope use those biceps. Come on, crunch, crunch. You got this.

Now we go 40 Yeah. Three. I forgot. I was so excited to move on. All right, we're gonna move on with me.

Pulls, four, knee pulls and a double. We go 432. Now double on the right, double, double on the left. Now, back 432. Now double on the right.

Four, double. Now do it again. Walk forward. You got this. If you got the space, use it right?

Ho standing court, right? So it's not necessarily timed intervals. We're just kind of working to what feels right today. 30 minutes of steady state cardio. Come on.

Love it, please. That standing glut too. Come on four envelopes one more step right back here. We're gonna switch it up just a little bit. Come on now.

We're gonna walk in kick, step kick, step kick, step kick now, double on the right, double, double. Now take it back. So depending on how tight or warmed up your hamstrings are right. It's gonna depend on how high you're kicking. Come on.

Yes, you can punch, punch, punch. You got this too. Two stick with that heel punch punch, slam that car door shut one more step like this. Can we take it from the beginning? Let's do it.

Ok. Danny Naples with the jump rope. Four to the front for count, jump rope, you got to take it back, jump rope. You got this 43. Now you know the movement.

What do you want be out of your workout today? Four, squeeze those abs. Now we walk with the double me pos. Here we go. 432, double on the right, double, double.

Now back for 32, heart rate should be rising if those arms are above your head. So one more set forward and back. You got this too. 21 more back then we add the punches with a kick. Come on, here we go.

Punch, punch, punch, punch now double. You just have to tap that toe on the ground. Come on, plunge, plunge. Come on kick. Let's go.

Put a smile on your face. Come on last time back, we're moving on to section two. Ok? Do it. We're gonna step touch in the middle step touch.

All right. So section two if you need water right now, go for it. Otherwise we're moving on. Come on. Come on, set yourself up.

We've got four side tap then right on the double or right side, double tap, left side, double tap. Ok. At it looks like this in 32 feet are still, you've got right left, right left now, right, twice. Now, left, twice. Come on, right left.

Get low in those legs. Reach those arms tap. I'm keeping my arms down a little lower for that heart rate. Come on. What's out tap?

So that foot that you have about 80% of your weight on when you're tapping to the right or tapping to the left. I still want you thinking about sinking that heel into the ground. Yeah, you can. Come on. Come on, you got this.

We're gonna add on one more set right here. We've got a V step with four quick squads. Looks like this. 23 step, one more. Now, four quick, 432.

Now be step. Right. Come on for a quick plot. This is all about your own range of motion. Come on now, quick or you could go too slow if you want.

Instead I saw that one. Come on. Come on, gonna add arms above your head. You got this. So just a little change up here, we're gonna step forward and squat, step forward, squat, step back, squat.

Now, I want to think a little bit bigger range of motion right here. So step forward. Big squat, step back. Big squat. Come on.

Come on that lower body to help raise that heart rate. Come on. Yes, you can read four more. We're gonna start at the top. OK.

Thank you in one zap. Nice work. All right. So kind of feeling the vibe. See how this goes.

Oh Look at me. I'm just side tapping here. Two to the side. Two to the left. Come on 43212 to the right.

So now you know where we're going, you wanna take it up a level or keep it right where it's at? Awesome. Come on, you got this one more time through. Then we got the two V steps. Four quick swats.

Let's go. Four here now. Four quick squads. 432. Come on.

1234678. Come on. Hello Quad and like woo anyone else starting to feel them a little bit? Seriously. A little sneaky.

Come on. You got the one more set. We slow it down a little bit with that step forward. Squat. Next you got this right left.

Squat left, right or right, right left. Squat right left. Squat. Come on. Come on, you got this.

Use those big muscles. Think about nice range of motion. You come on four more. Last one. Check it out.

Oh, nice shot here. All right. Way to go. Team, way to go is right. Nice.

Work. Nice work. All right. Stay right here. We're going on to section three or grab a sip of water.

All right, I will. All right, same here. Time off a little dry or you keep moving right there. We're gonna move on a little dummy. Do you all match your water bottles with your C I did not, not today.

All right, we're gonna be about 80% on this leg and this leg is gonna just tap and reach right here. Ok. Here's, we're going join me, tap tap just a tiny little dummy squat with a reach. I want you leaning over to the side too. It's not straight up.

It's slightly over. So you're lifting with your leg using those side obliques. Come on round up right here. Now let's go to the left side. Here we go.

Other side leg lift using those inner thighs. That gluteus medius right here as we lift that leg to the side. Come on. All right, we're ready. We're gonna go eight on each side.

8765432 to the left. 876 two to the other side. Reach, reach, reach 54321 to the other side. Now, four counts 4321 to the other side. to the other side.

432. Come on, those arms overhead is going to raise that heart rate. Two, two, two. Nice work. W you got this.

Let me take it to singles. Yeah. So here we go. step touch right here. Nice work.

Nice work. All right. So next up we got four step touches and a four pound pony pony looks like this and here, here, here here. Ok, so 432. Now pony, Come on arm to be up right down here too.

You got that love it team. Come on, you look good. We're having fun now. Smile, smile. Come on.

Breathing through your mouth. Steady skate cardio for your comfortably hard. You got this now. Punch it forward with your right punch. Punch right here.

Come on. Yes you can. We're right here. You're just tapping that foot forward, punching or reaching the hand, whatever you wanna call it or say, come on strong. Yep.

Use that back, not your elbow to slap your arm out there. Come on, please sit out there. I want you twisting though. So you're using those core muscles and your shoulders and your hips move together and nothing's being left behind. It'd be like I actually don't even know how you do it, but you see funky things out there, right?

Just make sure this is all connected. You got this four, three, we got four fast feet, four step touches. Here we go. 4321 step. Touch 432 fast feet.

4321 step. Touch. Come on. Come on 4321 step. Touch.

Do it again. Come on step touch. Woo. You move those speed a little faster. Come on two more steps like this.

step. Touch. Sweat is dripping about it. Oh, love it. 4321 step.

Touch. We go back to that squat and reach here we go Which eight and reach other side. W we're set of eight. Come on team and reach We go to Here we go. Let's go to two two two three Q one step.

Touch with the pony. Here we go. Step touch. Come on step, touch. Here we go.

4321. Sorry I didn't chew that one very well. Let's go 432 now. Four compon Come on. Come on.

Come on. You got this. I really like this 10, this is fun. One more set. We got that reach to the front and punch.

Here we go right side, right left. Come on, keep moving. You got this. We got that fast feet with the four step touches 8765432 fast feet. Here we go.

4321 step. Touch 43 fast feet 4321 step. Touch. Come on. Yes, you can.

You get this been more set. Come on. Come on, bless it. Come on. Step touch right here.

Dig, dig, dig. Keep moving. All right. So section three is over. Love it.

We're moving on to a few new ones. Ok? You're doing it, you're tied up. Keep moving. Checking out those boxes works.

So we are going to keep those feet slightly planted and we're going to lunch. Oh, come, you know, side to side, I'll show you what it looks like in 321. So feed our hip with the heart. We're gonna start on the right side in a lunch position. We're gonna reach up and over on our tiptoes and come down up and over and down.

Ok? So join me, if you want, you can touch the floor, it's going to the floor isn't gonna work right here. It works too. So it adds to your knee. Keep your arms low right at that test level two.

Try it. Here we go. Join me up and over. So we're just gonna keep moving. Got it rolling into the next thing.

Pivots on heels, hips and shoulders. Follow up and over. 00 hello. I'm gonna fall right over right now. I was gonna say find that balance.

Come on four more. Four three two one centered up plan ball as if you have a ball in your hands. You're using those laps to pull down and slam that pretend ball. Maybe you have a towel or a pillow on the ground. Come on your pace, your temple.

Yes, you can. A seven 26 54 32. Cross that right over the side. Me, me, me, me, you got this something we've done before. You've seen this.

Come on cross that midline use that four to twist through your chunk. Give me 876543 to the left side right here. Come on, twist through that trunk. Pull through within, in that front heel. Other side.

432. Which 432 which 432 which 432, which come on, you're ready for two. Yeah. Ok. 2222, Come on.

Woo, we got to end with singles. Here we go. step. Touch, step touch. Keep moving, reach those arms above your head.

Nice and strong. Pull them back using those lats again. Come on. Yes, you can get in your legs. Get, get those moves one more time.

Ok. You ready? Yep. Lung is up and over in four and three into in one. Set yourself up, up and over to the right up and over, up and over, up and over.

Find that spot. Each time you turn your head helps with balance. Of course, is tight. Come on, give me eight more eight seven six 54, three Slam ball. Slam it, slam it, slam it.

Come on, you got this, get all that aggression out. Come on, drive it, driving right up on your toes. If you want a little more, we're just gonna say the same thing. Come on. Come on, you got this 321 knee across your chest right side.

Go to the right earth. Right knee crosses over your left leg is on the floor. Yep. You got this 432 to the other side. Come on.

Come on. What you've got this 324 by 4432. Switch. Come on four. Which forest Tate on one more fours.

We go to Saint Doubles do it. Here we go. 2222 whole bananas. Come on 432 step touch with the reach overhead two Z two step touches pulling those arms down using that back. Get low on those legs.

You got this nice work. Come on. Come on seven six five. We're gonna end with a little standing core four three Q one. Set it up right elbow right knee.

We're here. Danny Hall knee crunch. Come on five four three 21 other side eight seven and tall six five. Drive that knee to your elbow. Three two one now.

three two, one other side four three two, 22, two. Other side two, two other side two. Give me four more sets nice work to one more. Win that one right here. And that is a way to go.

30 minutes. That ST card by. Sure. We were having fun. We were working hard.

My heart was right in that sweet, that burn zone. I love it. It was awesome. You're welcome in. Exhale.

Nice work team. But that come down if you need to one more. Awesome, awesome work team. So take that right hand. My quads are feeling it a little bit great.

Take that right foot into our right hand. Give that card. You love way to go. I'm so proud of you for pushing play. I'm so proud of you for trying something new, right?

Put that foot out in front of you a little hamstring stretch. So if you liked number three and haven't done one or two, go check it out. I'm gonna do that. I, I am not a cardio girl. I like this.

I could do it went fast. It'd be apartment friendly too like you travel. If you were in a hotel, there's not a whole lot of jumping. So you could do this if you were on, you know, the penthouse suite at some fabulous hotel. Not gonna make anyone mad down below four white kids for that matter, their kids or grandkids.

Nice work. All right. Plan those feet right next to you right hip with the part big inhale, exhale. Give yourselves a round of applause. You guys were amazing.

Thank you so much for joining me, Patty. It was so fun to have you so fun where you guys way to go is right? We'll see you guys next time. Bye bye.