Low Impact Barre Cardio Workout

Hi. I'm Lindsey Bomgren, Get Healthy U TV trainer, and this is your 10 minute low impact Barre cardio workout. We're gonna take barre moves and amp them up a notch with a little bit of low end fat cardio to raise our heart rate. We're doing this all with just our body weight, so no equipment needed. Let's get started with a warm up. Start nice and wide heels in toes out. Plie a squat, just take it down and up. Big inhale, exhale at the top, inhale and exhale. Nice. Right here for four... Awesome job. Three, two and one. Hold it high, drop your seat nice and low. Hold it here in this plie squat. We're gonna alternate squat and lunge. Looks like this, Squat, lunge to the right. Squat, lunge to the left. Squat and lunge. Squat and lunge. Nice work. Give me four. Hold that lunge in three, Awesome job. two, one. Hold your lunge, drive that back knee in. The bigger the arm the higher the heart rate. Remember we're going for low impact cardio. You need just our body weight. Right here, drive. to the forward three two to back to squat in lunge. So we lunge and squat for four. Nice work, three hold the lunge two hold that lunge on the other side bring it all the way over by in that lunge Drive that back knee in Big arms, big knees, powerful movement. Right here. Eight, seven, six, five, four. Nice work. Give meet three, two, and one. Bring it in. Just tap. Tap right here. Tap. You want to make it a Jack Jack right here. I'm going to get those heart rates high because we're going to get them high during the work out. Come on eight, seven, six five, four, three, two and one. Good cover. All right, you guys let's get started with the 10 minute bar cardio workout. So we're gonna start with the plank series to really warm up that core. So take it down to your mat. Step back to a high plank right here. Cores nice and tight. Your option is always to drop down to one or both knees If you like, just find that plank shoulders over wrists, cores tight, Renoir up the cabs and Gulf and shoulders and core with one powerful movement. We're calling it a launcher. So you bend launch your body, weight forward, Bend and launch. So you're driving yourself towards the top of your mat, bend and launch where as up the calves ankles launch it forward. Nice right here. This is even gonna raise that heart rate. Ooh, come on, give me four. Yes, you can three. Push it forward two and one. Hold your plank. We're taking it to an army crawl. So it's down, down, up up. You can always drop to the knees pushing right here. Take it down to the mat to the forearms up. So from your knees or toes, I don't care. Just keep those hips square and stable to the ground. Yes, you can. Let's go down down. Give me one more then hold your high plank. Hold it high. Hold it high. Yes. Backheel launches bend extent. Bend and launch bend and launch. You're doing so good. Yes, you can. Shorter set. Let's go. Four. Come on three. Yes, two and one. Hold your high plank. You can take a high plank or you can take a low plank. I'll stay low with you. Let's go. We're holding here for eight, seven, six nice work . Five yes you can. For four, three, two, and one drop it down. Quick stretch. Bring it all the way back up to top. Whoop. That's a way to start a barre Cardio workout, right? Play spots. Heels and toes up. slide your back down low, Right here give me alternating lifts lift right and left lift those heels. Nice and wide heels and toes out. Flat back, pelvic tucked under alternating. Pop, pop your option. Can you stay right here or give me 30 seconds frog jumps. Jump. Tiny little jump right here. Jumps. You can add those arms. Tiny little jumps. Play jumps for eight, seven, six, five. Nice work. Give me four, three, two, and one. That's that Squat and lunge. Squat and lunch. How we started the workout? Lunge, VA, squat, lunge, squat and lunch. So you're staying low in the leg. The entire time right here four hold that lunge. Three yes you can two and one. Hold that lunge, Hold that Lunge, Hold it down pulses in line. Pulse. Tiny pulses. Can you take those arms overhead maybe squeeze the core. Give me eight, seven, six, hold it low in four, three, two. Hold your low lunge drop arm. Find a nice runner position. We're going to run it out. Just your back leg move. Tap, tap. It's a sprinter launch Stay low in that standing like sprint the bigger the arms the higher the heart rate. Let's go. Tap. Tap. How low can you stay in the standing like for eight, seven, six find a chair pose in four, three, two, One. Find your chair. Drop the hips, Pinch the ankle, the knees together. I'm going to turn to face you. Hold that chair position. Can you reach those arms overhead? Just pulse, pulse it down in chair pulse tiny pulses for for eight. Squeeze, those knees and air thighs together. Come on, give me five, four, three, two, one, hold it low. Drop the arm. As you lift the arms, can you lift the heel? You lift the heels lift, you lower it You lift and lower lift to add in those arms. Add that heart rate Yep. You know it. Come on. Pick those arms overhead, lift and lower. Gimme four. Hold it high three. Yes, you can. Two, One. Can you hold those heels lifted. Drop your seat. Hold for eight, seven, six, five. We're going to cardio in three two drop the heels, arms at the chest. Take it to the side for two and side for two, step it out Stay low in those legs. Yes. It's a nice walking chair. You got it. Big arms. So I'm thinking back, chest back chest. Yes. Low in the legs. Big arms. Yes, you can. I hope you're feeling this with me. Heart rates are high. You're almost there. You guys. 10 minutes. You're over halfway. Keep pushing. Let's go right here. Push for two and two. Give me two more right here. Yeah. Nice work. Last one. To decide for, to hold it over here. Rotate those hips or sorry. Step it wide. Just take position heels and toes out balance on your mat. Sink your back down. Find that nice low position right here. Lift Emmett hop the heels heart rate Come down. yes give me eight, seven, six, five all going In four, three, two, and one. Can you with those heels high, hold the legs. Just arm, reach, reach, and lower big arms. I'm going to keep you breathing right here on my spot. Give me four, hold the arms high three, stick with it for two. And one arms are high Palm facing down an inch up an inch back and shoulders back and shoulders. Nice work. Can you stay on those toes? You're not coming all the way up to standing constant tension on both legs for four. Hold it low three. You're almost there. Two last one. Hold it low. Just hold right here. And pulse. Pulse up tiny lifts. Raise that root for eight, seven, six, five. Nice work. Give me four, three, two, one. Drop those heels back to squat and lunge squat and lunge squat and lunge you guys are doing so good. You're here. Come on, stay with me. Give me four, you know where we're going. Three, hold your lunge. Two, add one, rotate all the way over. Find your lunge on the other side. Drop those legs. Nice and tall. Tiny pulses down in lunge. Can you bring those arms overhead? Pulse here for eight, seven, six stay low on those legs. Give me four, three, two, pull the legs. Drop the arms. We're running. You tap and tap. Tap that back leg and big arms. Pump them. Yes you can. How low can you stay in this standing bike? Find that balance. Keep that core tight. Jay's in front of you. Big arms. Let's go. Eight, seven. Find your chair. Five, four, three, two, one. Zip it up. I'm turning back towards you. Find that trip. swing those hips let's low. Lets go Arms overhead right here. Drop the arms. Lift the heels and lower lift and lower nice work lift and lower. Give me four. Hold it high. Three isometric hold in two. Come on one lift those heels drop your feet. Hold it here. Pinch those knees together. Eight, seven, six, get low for five, four You're almost there at three, two, and one drop the heels, arms on the chest step for two and step your option. I'm going to give you, this is your last cardio burst Okay. You can stay right here Step it out or bring it to the center and Jack, Jack, Jack chest back chest back. Final 30 seconds right here. Yes, you can give me all you got stable in those legs. Step bigger jacking this is it, your final push. Yes, you are so awesome. Let's go stick with me. 10, nine, eight, seven, six, five four three two. And one. Shake it out. My legs are shaking. I hope yours are too quick cool down here. Nice work. There's going to balance on our right leg. Hold that left Like can you reach a quad stretch, tight core balance. I really thought this one of my quad want to give him a nice stretch. Drive this hip forward, gentle pull on the foot or ankle towards the glute. Nice work. Switch it out. Down on the left foot. Right foot comes up behind. Find that balance maybe a chair you need it to ride those hips forward. Nice relief. Make sure you drink lots of water. Push that lack of gas at body muscles. Awesome job. Hope you're feeling fatigued as I am big squats down and up big inhale and exhale at that heart rate recovery, You did so great. Give me two more, up Last one right here. Reach it high, just reach as high as you can and release. Awesome job. That's your 10 minute low impact bar cardio workouts. You did great. And I hope you come back and do it again.