 Hey everybody, I'm Lance Coyke. Cardio is really important. Today we're gonna do a follow along cardio circuit. Normally when I do my cardio, I like to just hop on the bike and bike for 30 minutes while I watch YouTube or whatever, but sometimes for whatever reason, people don't like doing that, hurts their butt too much, way too boring, they don't have a bike, they don't wanna go on the treadmill as another option, right? What we can do is we can do a bunch of good for you types of exercises, so this will also be somewhat corrective for you. So I've got a timer set up over here, we're gonna get that going. We got six exercises, we're gonna go for 45 seconds of work, 15 seconds of rest, 15 seconds is just enough to kinda switch exercises. 45 seconds is too long to really push too hard, which is kinda by design. This should be like a moderate intensity type thing, not a super high intensity interval training type of interval circuit workout. So we're just, we're gonna skip the warmup, we're gonna, first round's gonna be the warmup, then we're gonna try to make the super time efficient. 30 minutes of exercise, no cool down necessary because everything is kind of a lower moderate intensity. So let's get set up, got a 10 second warning here, first exercise we're gonna stand up and we're just gonna go run in place, just kind of exaggerate it. One, two, three, go. Now for this you can pick up the speed if it's not too tiring, especially early on, I kinda like to because that ramps my heart rate up. This one is gonna be maybe a little less muscularly intense, but you still got a lot going on with my mat, so we're gonna go on the back for 15 more seconds here. Make sure you're exaggerating the arm movement so that'll keep your legs swinging, stepping. I have to do something about this mat. And rest, so 15 seconds, next one is gonna be a row. Now I'm gonna choose to do a half kneeling row with a band. If you don't have that, you can just go hands and knees, like this, or if you go from a push-up if that's too easy, you can go, for me, I'm gonna go half kneeling, and I'm just gonna try to switch halfway through for rowing technique. It's really important that we're leading with the shoulder blade backward. This doesn't have to be super slow. Doesn't have to be super fast either. I like to also involve the other arm, and halfway, and same thing on this side. I like to involve the other arm because it teaches the torso to rotate as you can kinda see here. You can be super robotic about it, or you can be really exaggerated about it like this. Don't worry, I mean, you don't have to do it that way. I just, I always feel a lot better when I do it that way, and a rest. Okay, next one is leg lowering. Now there's a couple variations in this one. If you do have a band, and it's too tough, you're gonna hold one leg with the band and lower the other one. If it's not like that, you just keep both legs up and we're going, and you just lower them like this. If this is too tough, biggest thing here is you're trying to keep your low back pressed into the ground. Okay, that's super important. If you feel your low back come up, kinda like this, then you need to make it easier. Good way to make it easier, you can put one foot on the ground too, if you don't have the band to help you out, and then you just have to switch while we're going. I'm gonna go both legs though, like this, get through the nose as much as we can. Bring through the mouth as a notch, restful. It's not very good for you. Only appropriate and really high intensity exercise. Next one's an alternating lunge. I'm gonna go forward lunge, that's kind of the advanced version. If you need an easier version, you can step back. Like this is maybe the moderate version, we're gonna alternate legs. And if you need an even easier version, use a wall for balance, one foot forward, one foot backward, and just little mini steps like this. Okay, I gotta catch up on these. I like to also exaggerate our movement on this one, because we're not holding any weights. That's kind of by design. We want you to stay nice and loose so that when you're done with all this, you feel actually recovered, and you can try really hard on your workout for the following day. It's not slippery, eh? Maybe it's the carpet. Next one is the offset pushup, or the pushup, so easy version from the knees. You're just lowering as much as you can. Next step would be something from the feet, maybe half the distance. I'm gonna go offset, so one hand back, one hand front, and I'm gonna alternate sides. Nice and slow. Big thing on this one, so it's super confusing for people. You wanna make sure that you're letting the shoulders twist, and you're letting the torso side bend. When my left arm is away, my left side is longer, my right arm is away, my right side is longer. If at any point you need a break, just come down to your knees, take a little rest. You have a long work period, lots by design, and rest. All right, and sixth of the circuit is the short side plank genie twist. So you're gonna bend the knees up like this, and prop yourself up on your forearm, and pick your butt up in the air. We go arms crossed, and then arm reaches up. And this one we're just gonna switch when we're halfway. If you need an easier version, you can put your butt on the ground, keep it on the ground while you do your twist. If you need a harder version, you can straighten your legs out like this. And halfway, let's flip. Trying to keep tension on the bottom side. Obliques, I'm gonna let those ahead so I'll hold you up. Obliques the shoulders free, and rest. Okay, that's one round. We got four more to go, five in total. That'll bring us to 30 minutes, or well, 29 minutes and 45 seconds. Stand it up, running in place, 45 seconds, and go. If you get bored with this one, you can spin around if you want. You can throw in some skips. Or if this is way too easy, you can do the high knee variation. If my heart rate's not at least 120, I'll probably do harder variations. Since I've been demoing, I don't think it's very high, so I'm gonna try to catch up. Remember, nasal breathing. One down, next one is the row. Either the renegade row, or the half-feeling row, if you got a band to use, and go. So what we're looking for on this is a nice straight line from the ear through the shoulder, through the hip, all the way down to the knee at the bottom. Switch sides if you're doing a single arm version, like I am. Good, two down. Next one on your back, leg lowering. Remember, support that leg if you can't keep your low back down. Three, two, one, and go. I like to put my hands down on my sides like this, palms down. Big thing to stabilize here is my belly button to stay sinking towards the ground. That'll help you keep your neck relaxed, not crunch so much to stabilize this, not the goal of this one. This is more for these outer lower abs, and less for this six-pack here in the center. It's a little more athletic that way. Two, three, two, one, and rest. Cool. Next one's the lunge. Alternating forward, alternating backward if you need an easier variation, and then remember just the split squat with the wall support, limited range of motion here if you need more help. I like to do these rhythmically because then it takes some of the confusion out of the opposite arm and leg movements. It makes it way easier to just execute. You wanna make sure that when you're stepping back on the lunge, you're not leaning backward to step up. That's not what we want here. Make sure you're pressing with the leg and rest. Okay, we're back to the push-up. Remember knees, if you need an easier variation, I like the offset hands, even from the knees. It's good to do that. Keeps the torso loose. Remember no rush on this. If you have glasses, you might wanna take them off so they don't fall off and poke you in the eye so I'm good for push-ups. I wanna push this tag of my shirt towards the ceiling at the top of each rep. That makes sure my arms get really long. My torso is in the right position. Helps me keep my ribs down, my abs on. My shoulders stable and rest. All right, that's five. Class one is the short side plank genie twists. My favorites are good. Now these, it's about that oblique we talked about. It's really good for unstable shoulders though. If you're generally with shoulder instability, the torso, the ribs, get really stiff, the pecs get overactive and you just can't move and halfway switch. So what we want instead is to promote looseness up there and rotation. Rotation is kind of like the thing that's gonna unlock you the most. All right, two down, three to go. It's hot in my room here but you should be sweating. Just maybe not as much as I am. All right, run it in place and here we go. I have this tendency to turn one way because I get in the zone and just stop thinking about it. So maybe halfway we'll switch, ready? And switch directions. It's a good just for keeping you not so bored but also a little bit of ankle mobility, looseness. Nice row is next. You're at band or the other one, running a row again from the push-up position. Three, two, one, go. There you go. Now when you do rows, I've always said you like to think about them like a lower body exercise, almost. It's like a lower body stabilization. If I'm doing the row with the hips, my hips are gonna get a workout switch halfway. My arms don't do a whole lot of rowing that way. So what I need is I need to fix the hips and then turn at the shoulders. The shoulders stay loose and that's why we do this free arm motion as well because it keeps everything nice and loose and good. Nice one on your back. Leg lowering, low back stays down. Exhale, let the belly button sink down toward the ground and no rush on this one. You should also pull the toes towards you. It'll give you a nice calf stretch along with the hamstring stretch on the straight leg. Good for promoting hip mobility but getting a good stretch in the calf prevents the calves from being overactive. Cabs tend to take over for lazy glutes. So if we keep them at least a normal length and rest, then we can access the glutes a lot better. Okay, next one, standing up, alternating forward lunge or backward lunge or wall supported split squat. Thank you. Let's try to pick up the base. This is what, round three? Yeah. So we got this round and then two more. This is the Wednesday round, the hump round. Now we were saying last time, if you're doing the forward lunge, make sure you're not leaning backward to stand up. That's not what we want, press through the leg, almost like a leg press, losing balance. All right, next one is the offset push-up. Remember, press it. If maybe you're starting to get tired and you need the break, you can regress halfway through. You don't have to do all your push-ups from the ground. You do need to make your arms long at the top though. So if you can't, if you feel like you can't do that, then it'd be better to bring your knees back down and work more on that. I promise you, it'll still burn. Once you're at that point, it's really hard to recover. Okay, and then short side plank, genie twist. I say short side plank because I intended for these to be done on your knees, but if you need that advanced version, you can go long side plank with the legs extended like I'm doing here. It's more about keeping the neck loose, keeping the shoulders kind of loose. So if you can't get that, make it easier. It's okay. And halfway, switching, and good. Three down, two to go. That's 18 minutes in, we got 12 to go. Doing good. All right, stand it up, run in place. If you need a break, feel free to pause. I would say just go really slowly though. It's better to just keep going if you can at the lowest level of intensity. Even if you just kept your feet down and you just swung your arms, that would be good. Or if your arms are the one that's tired, you put them on your hips like this. Kind of looks like I'm clogging. No, I suppose that's more of my body structure than anything. And rest. Back to the row, my mat. Figuring it out. It's not moving so much on me. All right, one knee down. I don't think we're doing it this way. Yeah. As far as which knee goes down, it's not the biggest deal. Doing something like this because your torso is twisting. So you're training both positions. If you wanted to switch now and flip your knees, that'd be fine. Halfway, switch arms. Big thing on the rows is just like the leg lower. Make sure the belly button stays backward. You don't want to flare the ribs out like this. This is too proud. My back is too straight. It's too hard to get my abs that way. Wow. Now I don't want to crunch and rest. I don't want to crunch like this to stabilize but a little bit of a slouch is actually pretty normal. Nice one on your back. Leg lower and I don't feel good now. I want to keep going. I think I got another round here. I hope you feel the same way. Remember, try to breathe through the nose. Breathe into the nose, filters the air that you breathe and it dilates the airways. So if you have allergies, it's more likely that your nose is going to clog but breathe through the nose will help prevent it from getting clogged as well. And then try not to over breathe. Try not to take too many breaths or too much breathing. Sounds kind of intuitive but if you're under breathing, you'll definitely be able to feel it. But if you're over breathing, you might not. Leg lowering. Next one is the lunge. You hear that squeak? That's sweat on the shoes. Biggest way to make this one harder is just to go faster. It's easy to take too much time at the top. But if I don't straighten out all the way at the top, it's much more intense if that's what you need. Rest. All right, push up. Next. Remember, it's okay to make this easier. I don't want you to finish the workout with a tight neck, right? It's okay sometimes, you know, you're going for a heavy bench press. But that's not what we're doing today. Today is a recovery workout, an easy cardio workout. I shouldn't hit failure on any muscle group today. Good, good, good. We're dripping now. Oof. And short side plank. Genie twist. Or long side plank. Genie twist. Along. Go. There you go. Four down. One to go. That's 24 minutes already. All right, stand up. Let's go here. If you're still feeling really good, you can pick up the pace. If you don't want it to be a recovery workout, you can really pick up the pace. But that defeats the purpose, I think. See how fast you can go while still breathing in and out through the nose. And rest. Good. All right, we're going to the row. Same idea, try to keep the pace up. Sustainable, but up a little bit. See what you have left. And breathe through the nose, whole time. If you gotta breathe through the mouth, it's not recovery. Two, one, and switch. And rest. Nice, on your back. Leg lowering. The quicker you transition, the more actual time you have to rest. So I like to just get right in the position right away. There you go. Yeah, go. I get to spend 10 seconds laying down. Here's some recovery. Remember, belly button six down on the exhale. Make sure you breathe through the nose. Keep your neck nice and relaxed. Okay, a little bit until up is okay. You don't want to crank it up. With your chin pointed straight vertical. Nice little arch in the neck. Keep your neck muscles relaxed. Especially important that you got shoulder problems. Or headaches. Okay, stand up. Or lunge. Alternating lunge. There you go. Remember, we can keep the pace up. It's okay, you don't want to burn out. But you probably won't. I won't. If you are burning out, go slow. That's fine. Remember, don't lean back. When you come out of your lunge, you gotta drive with the legs, not with the back. Should feel a lot of quad, a lot of glutes, and hopefully even some handshake to support you on the backs of the thighs. Especially if you got trouble with your knees. You can bend over a little bit more. You'll get a little more hamstring, a little more glute, and a little less knee. It feels pretty good. One hand, rest. All right. Push up. Last one of these push ups. Back sag. Belly seized up. Arms alone. And rest. Oh, that one got me. I'm going to go a little quick on that. All right. Last one, G-D-Twist. Almost there. So, hey, that's a half hour workout right there. Nice cardio workout. You can do this literally every day because of the intensity level. Keep the intensity level low. Not good. Cardio equipment works really great, but if you want some variety, throw in a circuit once in a while. Thanks for watching. If you need more help with stuff, I got a whole playlist on mobility circuits that you might like. You follow along and do those. Give that a shot.