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From YouTube: Healthy Living | Cardio Core Workout
Description
Nancy Shaw has a fantastic cardio and core workout you can do from home! Total workout time is about 20 minutes.
A
Hi
I'm
Nancy
Shah,
with
healthy
living
today,
I'm
going
to
take
you
through
a
great
cardio
and
core
workout
that
you
can
do
at
home,
no
equipment
necessary.
All
you
need
is
a
timer
all
right.
Let's
get
started
first
of
all,
which
is
some
easy
warm-up
moves,
let's
just
start
with
some
squats
dropping
those
hips
down
and
up
getting
some
blood
flowing
nice
and
easy
all.
A
A
All
right,
I
think
we
are
ready
to
get
started,
so
our
first
cardio
drill
is
called
a
ladder.
We're
gonna
start
with
some
exercises,
so
we're
gonna
start
at
40
seconds
and
then
each
exercise
we're
gonna,
add
five
seconds
to
so
just
start.
My
timer,
the
first
exercise
is
called
a
plyo
lunge
for
40
seconds.
There
we
go
now.
If
you
want
to
modify
it,
you
can
just
press
your
legs
back
right,
so
you
take
it
to
your
level.
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A
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Three
two
one
good
job:
all
right:
next
drill,
I'm,
give
strength
to
body
drill,
so
grab
a
drink
grab
a
towel,
so
we're
next
drill,
so
we're
gonna
do
that
for
a
ladder.
Drill
is
a
strength
body
drill
super
easy,
four
minutes
long:
let's
do
it
20
seconds
on
a
move.
Ten!
Second
rest:
I,
don't
want
you
to
worry
about
following
the
music
I.
Just
want
you
to
get
as
many
reps
as
you
can
in
the
20
seconds.
Are
you
ready?
A
A
20
seconds
has
stopped,
but
we're
gonna
hold
it
a
little
squat.
The
next
20
second
drill
is
everybody's
favorite
for
strength.
Pushup,
remember
you
can
modify
as
needed,
so
we're
gonna
come
down
to
the
floor.
I
gotta
have
my
timer
ready
go
push-ups
here
now.
Push-Ups
on
your
toes
are
too
hard
course
take
them
to
your
knees.
That's
all
how
you
do
that.
A
Alright,
that
was
20
seconds
10.
Second
rest:
we
are
going
to
squat
again
we're
gonna,
add
a
little
knee
twist,
so
squat
knee
squat.
So
we
have
core
rotation
here
down
and
lift
that's
where
it's
a
breeze
right
go
ahead
and
rotate
good
many
reps,
as
you
can
in
those
20
seconds,
alright.
10.
Second
rest.
Moving
on
to
the
next
exercise:
tricep
dips,
so
we're
gonna,
come
down
to
the
floor.
Fingertips
are
gonna,
face
your
feet,
working
those
triceps
ready.
Here
we
go.
A
Bend
at
the
elbows
push
up
some
people
like
to
add
them,
make
a
little
harder
by
lifting
a
leg
up
or
crossing
it.
A
lot
of
options.
Alright
last
one
are
left.
That
was
our
last
exercise,
but
now
we're
going
to
start
over
ready.
We
have
one
more
round
of
each
of
those
exercise
for
our
strength.
Tabata,
the
four-minute
drill
20
seconds
on
10
seconds
off,
get
as
many
reps
as
you
can
drop
those
hips
as
low
as
you
can.
A
A
A
Come
on,
we
get
keep
going
working
strong,
get
everything
working
last
one.
Some
exercise
we're
back
on
the
floor
for
ciabatta.
Oh
sorry,
Sebata
strikes
up
ready
here
we
go
all
the
way
down
all
the
way
up,
bend
those
elbows
push
all
the
way
through
down
and
lift
remember
to
left
the
leg.
If
you
like
we're,
not
20
seconds
goes
fast.
If
you
do
anything
for
20
seconds
right,
all
right,
good
job,
and
that
is
our
strength.
Tabata
next
circuit
in
our
cardio
core
is
a
cardio
strata,
same
concept.
Where
we're
gonna
do
4
minutes.
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That's
one
alright
good
job,
cardio
Tabata.
It's
done
one
last
component
of
our
cardio
core
workout
tabata,
but
of
course
Tabata
so
grab
a
drink.
Let's
get
started
with
the
core.
All
right,
you
got
your
drink,
come
on
down
to
the
floor,
we're
going
to
finish
this
workout
with
a
kobata
using
the
core.
We
have
four
exercises.
Four
core
exercises.
Remember
20.
Second
time
you
get
a
10
second
rest
in
between
to
get
to
the
next
position.
Are
you
ready
for
Tabata?
A
Here
we
come
so
the
first
thing
we're
gonna
do
is
called
a
plank
hands
under
the
shoulders.
We're
gonna
draw
one
knee
into
the
chest
at
a
time
Mercer,
my
timer
in
and
back
in
and
back
so
with
a
plank.
We
really
try
to
have
our
hands
on
our
shoulders.
We
try
not
to
elevate
our
hips
too
high.
We
want
them
to
be
in
line
with
our
body
will
be
thinking
about
drying
you
into
the
chest
and,
of
course,
train
your
Domino's
in.
A
A
Deep
breathing
takes
core
training
to
a
whole
new
level.
All
right
third
exercise,
we
call
hip
drops
we're
on
our
side.
Our
elbow
is
under
our
shoulder,
so
we're
here
bottom,
you
can
bend
right,
you
can
drop
here
or
you
can
be
stacked.
So
here
we
go
down
and
up
some
people
like
to
have
the
arm
straight
up,
dropping
that
tip
as
low
as
you
want
remember.
We
can
modify
here.
A
A
The
bottom
you
can
drop
anytime.
Okay,
you
decide
anything
about
engaging
the
core
pulling
it
in
drop
and
push
alright.
That
was
our
first
round
of
our
exercise
and
guess
what
we're
gonna
take
it
from
the
top
one.
Last
time,
are
you
ready
back
to
our
plank
here?
We
go
me
in
straight
in
and
back
always
known
as
a
mountain
climber
I
like
them
a
little
slow,
sometimes,
though
I
think
it's
a
little
harder
in,
and
that
is
down
look
up
like
that.
Right
put
your
eyes
down.
A
A
A
A
And
finished
all
right,
good
job,
let's
just
spread
a
lot.
The
last
few
minutes
stretching
such
a
few
easy
stretches
once
you
start
by
coming
up
on
your
hands
and
knees,
and
so
let's
just
go
ahead
and
place
one
foot
in
front
and
one
leg
in
back:
okay,
it's
just
starting
a
runner's
lunge.
So
it's
nice
to
add
some
stretching
and
a
cool-down,
and
for
you,
especially
when
you
do
an
intense
workout
right,
bring
one
arm
up
and
just
rotate.
It.
A
And
then
we're
gonna
bring
it
down.
We're
gonna
drop
that
back
knee
we're
gonna
rest
here
and
we're
gonna
lift
the
arms
up.
Then
we
will
drop
this
right
little
bit
to
the
left
alright
and
set
out.
Let's
do
the
other
side.
It's
awful,
really
great
time
to
work
on
flexibility,
because
we
are
so
warm
and
rotate.
It
open.
Look.
A
A
A
A
Some
days
are
good
balance
days.
Some
days
are
not
alright
and
down
a
couple
more
stretches
open
up
those
inner
thighs
push
back
with
your
elbows
nice
stretch
here
and
come
on
up
bring
one
arm
over
and
reach
you
just
circle
around
and
stretch
actually
feels
really
good
to
stretch
after
you've
worked
out,
and
you
guys
did
an
awesome
workout
all
the
way
around,
and
let's
just
finish
with
that
big
rest
in
half
exhale
and
you
did
it
great
cardio
core
workout
good
job
guys
have
a
great
day
and
enjoy
your
workout.