City of Ames, IA Healthy Living With Nancy Shaw, 25 Mar 2020

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From YouTube: Healthy Living | Cardio Core Workout

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Nancy Shaw has a fantastic cardio and core workout you can do from home! Total workout time is about 20 minutes.

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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.

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Right from here, let's just take it to a nice rotation.

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And we can add a retail site.

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And we can take it up.

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Alright I have my big circle, all the way round: warming up those shoulders keeping those legs moving alright from here. Let's just take a side size line.

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All right, you can add a reach down.

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All right here, let's just take it to a little shuffle I'm gonna, start getting those heart rates up a little bit more she's nice, easy shuffle.

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How about a nice job.

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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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Remember your eyes start getting really breathless on these exercises. So modifiers you need to. You can already hear me. That's alright!.

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Keep going wrong with there all right we're going to come up on our second move. Everybody's favorite move up her feet, so we're going to reach we're going to come down and up.

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If you want to modify it, you can step back and in you can eliminate the jump out in.

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This one is 45 seconds so again we're adding five snakes to each exercise. We're all up there, alright get ready for number three one-legged French we're just gonna pull an either Peter right here, pull pull!

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You pick the tempo! You pick the speed.

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We're even harder: that's alright, good for good cardio, workout.

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You can use your arms as much or as little as you want them to feel this one through the glutes to the legs.

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Keep going wrong with there.

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Alright, are you ready for our next exercise, we're up to 55 seconds now, that's a lot of different ways and jacks. Some people don't like to jump so they just come out through side. Some people like to add a little power. Those are like to go up and down with your arms instead side.

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This one went up to 55 seconds of so guess. You need to modify, go ahead, just keep going, keep moving, make a challenging for you all that matters.

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All right we're almost straight for our last exercise. Okay, this 60-second tiny, all right he's got gonna pick out this one, so you don't want to jump. You can do a high knee here right. Well, that means your chest.

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The arms can add to make it more intense as well all right, cranking good, keep it going we're going always per your assistance.

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You're breathin over halfway there.

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Hey come on pull it up all right. Ten seconds left.

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Then we're gonna work back down the ladder, jack 55 seconds.

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Number modifies needed.

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You can play good music, slow, music, doesn't matter whatever motivates you keep breathing working hard.

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And you're feeling good you got it. You've got this one watching my time right here. 20 seconds left.

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Come on guys, almost there all right, 50 seconds, other knee repeater ready, oh whoa,.

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You just pull and press back I'm working all squads, working off glutes those entire legs.

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Come on keep it up work it hard.

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Almost there 15 seconds keep driving that knee up.

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All right, you guys know, what's next right, everybody's favorite, burpees back to 45 seconds ready, go.

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Remember modifications are fine, you can step out. You can take the jump out lots of ways to modify Burpee. You couldn't even tap the floor and bring it up come on. Wait.

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We're almost to the end of our ladder. Almost there.

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Okay, guess: what's next one last exercise, we started with trial, lunges ready 40 seconds. Do it.

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And softly never modify here if you like.

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Come on pump it through. This is a finish, our first cardio drill. We got this one.

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Don't feel good to move come on ten seconds deal with me.

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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?

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Let's get started just do as many slots as you can in 20 seconds down and not remember. This tabata is all about strength, so we're not trying to work those cardio systems already working right down and up good job keep back.

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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.

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Many pushups are, as you can in.

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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.

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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.

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Alright, let's hold it down. Okay, you know: what's next right, those lovely push-ups take it down for push-ups. Remember you can be on your toes. You can be on your knees. You decide do its best for you. I usually start on my toes go to my knees when I need to depends on the day.

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Try to get down to the floor as low as you can.

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Last one pull back up still on our strength, rata, that squat with that rotation. Are you ready and go? Take it low rotate towards that need.

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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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4 exercises go back to that cardio. All right. Are you ready? First drill got my timer going. First, drill is going to be side to side squats. Do it with me 20 seconds. Are you ready get this one ready and.

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There we go place X bleach down recheck. If you don't want to touch the floor, if you don't want junk you're here, it's ok modify, make it as big or small as you want. It's really all about you.

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Alright from here exercise number two remember: there's four exercises 20 seconds on 10 seconds off. Second, one: we're just going to do a lunge to the side, so we're here we're here, reach low.

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You can do these kavadis everyday strength, cardio, it's a good way to get movements in throughout your day, all right exercise. Number three: are you ready? We are just going to do. What's called okay, three knees at a time pod, 1, 2, 3 ready, go 1, 2, 3, 1, 2, 3.

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Don't worry right, 1, 2 3, yes, always an option for everything.

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Come on almost there, okay, good job! Fourth exercise ready. This one has no jumping in it. Unless you want to jump it I call it just something: we're gonna, take it down. We're gonna, come up on your balls of your feet, but really get under it. With your arms swing, up, swing up, push come on.

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The reason we're working all right, good job March it out second round all four exercises. One more time ready, sighing, sighs watch, go.

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Go with me come on reach down as long as you get three.

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All right there, it is March it out number two get near the end, lunges side to side which time we start reaching down. Let's reach up reach.

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Remember with these two you're going to get breakfast like a cake, that's what we want! It's a short amount of work effort.

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Recovery is important in between.

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All right March it out already for those three days at a time.

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One to remember you don't have to jump run if you keep a little impact, one type is good, just make it hard for you.

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All right last one fourth exercise swing and then we're almost ready. Let's go open those feet a pit get under it.

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Wait come on second, do this.

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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?

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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.

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Ok from here 10-second list: let's go to a plane. The plank is different in that is on the floor, arms, so we're here body straight we're gonna, just tap alternate tap. We taps right and left so pushing through you're pulling the navel into the spine, pushing through those forearms nice long spine.

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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.

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You choose what's best for you reach and down and up all right, there's our 20 seconds, let's flip to the other side. For our fourth exercise, are you ready? I have my trusty time we're ready here we go down and lift.

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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.

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Okay from here, let's drop down what forearm you can rest your knees, okay, knee taps, one knee at a time! Are you ready here we go, lift tap your right tap your left, one at the time, breathe body straight and.

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They're almost done keep going all right. We're gonna finish up with those two sets of hip drops and we're done. Are you ready of wonder those shoulder bottom? You can be bent. Do this together down and push.

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All the way down out all the way up, you pick the tempo.

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All right that was one round on the top. Let's finish this: together: are you ready, I'll go under the shoulder bomb knee can be dropped. Let's do this.

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Almost there keep it up.

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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.

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And bring it down with the head stretch out the hamstring by lifting up that front toe.

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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.

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And we're going to bring it down and we're going to lift up hill comes up and pour it and stretch.

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Forget to take nice deep breaths when you're stretching feels really good, let that back and rest there. You know time up a little bit to the side and down all right come on all the way up, pass it on back we're gonna, just open up, and just let yourself hang over nice chest.

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Expansion smells really good in your chest, if you're doing all those push-ups and up and how about of course, balance we always want to try to practice our balance, so quad stretch is a great way to practice that we're gonna make you fall, so no worries hold it.

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And then we move to the other side, nice quad stretch whenever you're ready. Sometimes people like you, grab a wall too. So don't worry if you want to grab the wall grab the wall.

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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.