 Welcome back. We're gonna do a cardio circuit today. You don't need any equipment I'm gonna show you a couple modifications that you can make just to make sure that this is right for any Activity level. Let me get my timer started and we'll get going All right timers going we're gonna start with a split jump if you need a regressed version of this Just do a split squat and you can even use the wall to help you with balance You don't even have to go all the way down one if you feel up to it though You can join me in the split jump So We're gonna go 45 seconds of work 15 seconds of rest This is not about max height on these jumps It's about really good technique. So once I land I want to find my heel contact in the ground Big thing is don't jump with the back You want to jump with the hips? I'm realizing I'm taking a break to explain things So if this is tough for you just slow down to something like this stop Something like that where you're taking some breaks second one. We're gonna go to the ground This is the Turkish get up. We're gonna start with the right arm here Lane on my back to One go each with the arm turn the shoulders then come up to the elbow then to the hand then bridge Then if this is totally near to you, this is probably too much. So just go back down If you know how to do them though You can do the whole rep You're gonna bring your knee back Come up into half kneeling and Then stand like a lunge and then we come back Just make sure you keep your eyes on the straight arm the whole time and if you've done these before You can even hold some weight You don't want it to be too heavy though three two one Stop nice And for the next one we're gonna switch sides You can only get a couple reps. So I don't like doing Alternating sides on that one three two one arm is long elbow hand bridge kneel up squat Lunge and back down same idea here keep your eyes up on the weight With a straight hand. I'm gonna pick up the pace a little this is way easier than the split jump three two one Stop and that's round number three round number four is the Walmart So we're doing 45 seconds of work 15 seconds of rest on this one. Just try to keep moving You want to think about keeping the straight leg really straight. So you're squeezing the butt on each rep And you're trying to bend the bent knee up as high as you can You want to one thing you can kind of think about on this one is separating Your hips your feet to your knees you want one to come and Straight down and back as you can and the other one bends up as high as it can When we look at this one, it's easy to think about the bending leg But it's actually more important To really hammer the straight leg Get a good glute squeeze three two one Stop show off your buns for the bystanders next one is a spider-man push-up So there's a couple ways to do this one The advanced version is to keep your foot off the ground Three if that's too tough One you can go bring your foot up leave it down and then do a push-up from there and then switch sides Same thing. So my foot is on the ground If that's too hard just do this Just like a plank with an alternating position, but if you need the hard version keep your foot off the air Just make sure when you get to the top Push your arms long and you're not shrugging them, right? We don't want you to have a headache when you're done Want the arms nice and long three two one Stop that's five five of six last one is a front plank Which I think it's gonna be hard after the push-ups But I just did some testing and one to go I need to be better at front planks, so we're doing them On this one just try to be as relaxed as you can for your breathing big thing is Back position you don't want your butt falling down toward the ground That's gonna overload the back You want to stay up? With the ab muscles three two one Stop whoo one round down. I gotta thank you for being here because I Definitely would have stopped early on that plank If you weren't watching next one coming back starting over split jumps three two One ever just do the split squat if this one's catching up to you over doesn't feel very good remember It's not about max height You can't jump for max height for 45 seconds I'm actually gonna take little breaks in the middle of the set and just try to keep moving as much as I can I Don't want to push myself to Total fatigue because then this isn't cardio This is high intensity interval training three two one Stop Good. Okay. I felt about right for me. I'm back to the ground You got the Turkish get up three two one Go remember make sure to turn this isn't a sit-up You want a good? rotation on these Try to breathe through your nose as we can to One stop just a lot more restful When you breathe through your nose your airways dilate a little more your less likely to get Exercise induced asthma It's easy for me to forget about that Especially when I'm on camera talking Through my mouth not my nose now for the left arm up It's actually pretty common to feel limited in The neck position It's hard to turn the head to the left the base of the neck Just with the natural asymmetry in the body The base of the neck is already Rotated to the left It doesn't like to go any further so you got to kind of Push it a little bit To position to the thorax stop the rib cage Next one is Wall March standing back up This one if you don't have a wall you just march in place As well three or if the wall is super inconvenient to use and go remember worry about that straight leg though three two one Stop nice All right feeling good spider-man push-off. I got the hockey player hike Going on here these shorts they get stuck three two one go Maybe you can keep your foot on the ground In an effort to get reps the whole time If you need to take a break Not a big deal Feel free to Just do your best try to keep moving as much as you can during the 45 second periods I'd rather oh man. I'd rather be easy and you keep moving Three two one I'm glad to get my foot down on that. That's Gotten quite difficult. I'd rather you make it easier and keep moving So if the push-up part is hard just do the alternating swing with a foot height one one From like last one of round two. Yeah, this is brutal to do after the push-up What were you thinking? Yeah, it's my arms. You're just dying Trying to keep the mid-back pulled up towards the ceiling to abs to one stop. That keeps the Kind of helps if you have winging shoulder blades. You get this little reach. I'm just tripping Yes, but I'll reach in the shoulder blade that flushes it with the rib cage to One so they don't wing off the rib cage back to split jumps Lost my balance That's how I know I'm tired three two One stop. Oh Yeah That's a good one Am I good? I mean hard three two one go so I Know Turkish get-ups are Too technically complex to really listen to me But I'm gonna talk to you anyway on these a cardio circuit like this with an interval of 45 seconds of work and 15 seconds of rest The idea is to make this an active recovery day so I'm getting my heart rate going Warming up my body Warming up my tissues so I kind of work out Any sorts of soreness That might be in my body to one Stop and I keep the flow of stuff coming not just through the blood but through the tissues You get these three, you know to Go immune byproducts that are in there that you might want to clear out To help you put on more muscle lose more weight You know, whatever your goal is Even strength like cardio even works for strength It just helps that recovery so much and I'm saying all this because I think some of these exercises are misleading because they're hard to do For the whole 45 seconds But that's not the goal the goal is Hey, here's something that you can do during this minute One stop and it's up to you to do the appropriate amount of it. It's not about Max output like how many reps can I get? It's just about staying moving Back to the wall March remember squeeze that straight leg three two one stop nice Spider-man push-up back to the ground Remember don't burn out too much This isn't your only work out of the week, right? One go. Hey if it is that's fine Whatever you got to do to keep moving three two One stop Okay push up down Almost done with the third round planks are next Stay down there. Good luck Three if you want to go from your knees, that's fine one go Now as fatigue ramps up here You want to make sure you keep focusing on that nasal breathing Remember it's more restful It's gonna help keep this a recovery work out Rather than a stimulation workout That will require recovery Try not to let three shoulders side Towards the ground stop. Whoo Push to the elbows the whole time. That's three down two to go Right to go. Yeah, that's the math. Oh my god So salty The air is so salty to split jump one go Feel like I'm gonna slip this math Some lunges now Just so I can keep moving feel like I'm Having to jump with my knee a lot Cuz my muscles are so tired three two so one stop some lunges are a little more appropriate Towards the end of those sets for me All right Turkish get up. I Imagine you're looking forward to this one. It's three obviously the easiest one one go At least for me remember make sure that arms stays long and you get a nice Shoulder rotation. It's not a sit-up. All right, it's a get up. It's a different exercise And I actually don't like sit-ups. So I really don't want you to do the other exercise They just compress your spine three two rotation one feels a lot better Works with the positions of the body a lot better And You get good timing of the deep abdominal muscles three stabilizes your back One this one when so that get up here when it's done wrong It could be pretty tough on someone's back But when you do it, right It's actually pretty good. Just got to make sure you get that twist Through the shoulders the hips three two one Stop all right Back to the wall March three two one Go very squeeze that straight leg three two one Stop nice That wall March is really good for You know if you have a nagging back stuff or knee stuff It's good for ironing out asymmetries three Okay, one go push up Spider-man push up literally three two One a hard part about these is when you're drenched By the end of this He has just keep slipping three two one all right plank go This is my least favorite That's why we're doing it too because I need it and so do you probably three two one Stop all right. Yeah four down one to go Three two one go what don't last time Doing good last round three two one stop Back to the ground for The Turkish get up three two one Go three two one stop whoo My quads feel that feel that Real well You guys is a good thing. I got my Three glasses strap on here one go. I would I would definitely have lost them How did I not put my uber nerdy croaky on? three two One stop whoo, okay three more Halfway through the last round Got those wall marches again Remember try to cue that button Two one go three two one stop Good deal Good deal back to the ground spider-man push-up. We got it Positive outlook three things are going well one go. I feel strong. Oh my god. I'm slipping Three two one stop Man That's so tough. Alrighty That's one front plank. We got it That's one last three two one go So we've been doing great Nice job We're all done with this. That's 30 minutes of exercise. We didn't even need to warm up the warm-up is the workout Hopefully you feel looser Hopefully you got your cardio in Hopefully you're better prepared for your next workout Hope you liked it If you learned something hit the like button and subscribe to be notified when I release new videos If you need something else to watch Man, I got a whole playlist of Mead coaching exercises you might like some of that stuff. Maybe you know you want to clean up your form on something Give that a shot