 Hey everybody I'm Lance Coyke and today we're going to do a 30 minute follow along cardio circuit. You don't need any equipment for this. We're not even going to warm up. We're just going to hit right into the first round and we're going to kind of learn as you go. We'll use the first round as sort of an introductory thing. Now cardio is good for you. You can normally step on some sort of machine and just do that for a half hour instead. But what we're going to get out of the cardio circuit that you won't get out of doing the machine stuff is we're going to take our joints through a longer range of motion promoting some looseness and hopefully turning this not only cardio workout into an also recovery and mobility promoting workout. So let me get the timer set up and we'll start going. Alright timer start. The first one is the rear foot elevated split squat. This is kind of the advanced version. If you need something easier keep both feet on the ground or even balance yourself something like this. Just one foot forward one foot back and I'm doing an elevator kind of motion straight down and straight up. I'm going to try to increase the challenge here and I'm not using my hand to balance and we're just going to go we're not going to switch halfway on this one. We're just going to go all on one leg. Take a little break if you need it. I mean since we didn't warm up it's easy to kind of like it's I would almost say gas out though I'm not going to be totally exhausted after this but you feel a lot of burn right? You don't want that to overtake you on the first round. It's okay to use your hands for balance and rest. Okay so 15 seconds off we're going for 45 seconds of work 15 seconds of rest let's switch legs and we'll go straight into that one next. If you need more of a challenge on this one two one and go if you need more of a challenge on this one it's actually pretty easy just hold some weight that's probably the best way to do it. I suppose you could do some crazy stuff like jumping on each rep but this is just a normal cardio workout this is not a high intensity interval workout remember straight down straight up just like an elevator you should feel this quad working if you feel a lot in the back quad try to shift more weight onto the front leg and five seconds and rest okay that's the first two next one is fast mountain climbers so we're going to go in a push-up position I'm going to try not to hit my chair here we're going to set up in a plank pull the belly button up and then you're just running your feet like this okay it's too easy you can speed up and if it's too hard you can do something a little more stepwise like this and if that's too hard you just take a break in the middle of the set put your knees down that's okay try to stay nice and long from head to tail and rest all right okay so that's three next one fourth one bent over one arm reverse fly so I'm going to do an RDL like I'm taking a bow like this and I'm just going to bring hands forward and then out to the side one at a time keep the arms straight you should feel a little squeeze and your upper back between your shoulder blades if you get that pretty confident you're doing it well just try to make sure you're not shifting the load onto your low back you want to keep reaching actively through your heels into the ground and that'll promote some hamstring and glute stabilization no need to rush and rest all right fifth one we're going to do a little bit more jumping around some jumping jacks just find a space make sure you're not going to hit your hands anywhere and go doesn't have to be a really long arc keep your elbow bent to about 90 degrees and just try to be on the ground for as little time as possible doing great five seconds and rest all right that burns these calves roll bad last one is the groiner to overhead reach I'm going to come back into the push-up position I'm going to bring a foot up keep my knee inside my elbows and then I'm going to reach up towards the sky like that and I just alternate sides making sure when I bring my knee up I'm trying not to crunch my whole back but I am trying to pull my belly button up towards the sky nice skinny exhale this one can be tough so if it's too tough take a break in the middle of the set you can try to if it's close to the end of the set you can try to just hold the plank or even just don't do the arms just do the legs and that's totally okay all right one round down starting over so we're back to the split squat we're the rear foot elevated split squat I think we go left leg first wow and oh don't fall straight down get your balance slants you're on camera this is embarrassing and now as we loosen up it would be good to try to get that back knee all the way to the ground this is a pretty high elevation for me even though I am short if my chair is higher than this chair I'm probably not going to get that back knee to the ground but this gives me a good stretch in that front hip all right one down switch inside and same thing big thing on this one if you're looking at yourself from the front try to save you we don't want the knee inside the line made by the hip and foot and we don't want the knee outside the line made by the hip and foot we want it directly in line I like to put the top of my foot on that back leg or back support you can use a bench if you got a whole gym available chairs work nice at home three coffee table maybe couch and good all right two down next one back to the fast mountain climber and go my glasses like to slide off when I start sweating big thing on this one is you don't want to shrug because we don't want to activate your neck instead you want to try to hold yourself here with your armpits I'm pushing through here sides of my rib cage just kind of like underneath the armpit and that will stabilize me if I can get my belly button pulled out towards the ceiling then the abs will work with the armpits and rest oh that one's tough for me all right next one's the bent over one arm reverse fly alternating sides we're gonna need to take these glasses off RDL one arm back I'm just gonna keep looking forward the whole time here if you're feeling this a lot in your back and you just can't get the pressure in your heels try a alternating toe touch reach through the heels the whole time and that should help you loosen up your hips a bit so that the back doesn't have to take over and rest nice all right fifth one jumping jacks and go remember elbows at 90 try to be on the ground for as little time as possible and I'll be light as a feather on this one quick feet halfway all right last one in round two is the groin there's the overhead reach remember if this one's too hard just do the legs and you can even just hold for half time and then switch sides halfway glasses oh they're not gonna stay on now I've been kind of taking it easy on y'all it's really important to try to breathe through your nose the whole time even out the nose if possible my allergies make that really tough but once you start breathing through your mouth to talk like if you're leading the class once you start breathing through your mouth stiffens up your neck and rest two down three to go so for these next three rounds your fatigue is going to start accumulating and it's going to be harder and harder it's okay to go slower we want your heart rate above 120 but about below 150 back to the rear foot elevated split squat gentle reminder to myself to try to go lower you'll feel better afterwards you just get a much better hip stretch on this front leg if you're feeling a lot of the back quad you're using it too much try to unweight it shift more the weight onto the front leg nice okay resting all right I switch sides right leg next two one and go and if we're going through this and it's just too hard like you can't can't stop feeling that back leg burning and it's okay to regress it you can put both feet down do the same motion it'll just limit your range and help with your balance a bit and rest nice job okay back to the fast mountain climber or if that's too hard slow mountain climber maybe move your glasses and poke you in the eye remember you're holding with the armpits keeping the head relaxed neck relaxed and we're trying to breathe through the nose it's so hard for me oh man all right standing up back to the bent over one arm reverse fly remember bringing through the nose you want to feel between the shoulder blades but not above them you want to feel the legs but not the low back try to get a nice squeeze in the upper back and rest all right oh sweat is tickling whoa back to the jumping jacks if jumping jacks are getting hard on you you can just jog in place too that's fine and go you're gonna let it squeak in it's only gonna get worse remember breathe through the nose five seconds and rest last one in the round groiner to overhead reach if this one's hard on your wrist to keep your palms flat you need to definitely prioritize some shoulder mobility work stuff like this should loosen it up but it might be too uncomfortable if you spend a lot of time on the computer in which case you can go on the fists you might get a little carpet burn if you're on the carpet but it should be okay and rest all right so oh i'm tired we're over the hump we got three down two to go back to the split-squat left leg forward and down oh yeah that burns this one's tough this is getting me maybe i'm just tired today this is why we need to do this need the recovery right switch sides remember if this is tough don't be a hero slow down it's totally fine we don't want this to be a tough workout it's has to be a low to moderate intensity workout because otherwise we don't get the recovery benefit benefits benefits from it nice whoa starting to burn all right mountain climbers my nemesis i'll be really happy when these are over and go yeah i'm just dripping now and rest all right yeah just dripping bent over one armor versus flies feel it in the legs and then one thing i haven't been a stickler about is you gotta keep your hips still as the shoulders turn because then you actually twist through your torso rather than just turning your hips which is not what we want we want to keep the hips still and let the shoulders stay loose jumping jacks are next i just did kind of a heavy bench press workout yesterday and i think that's why this is so tough i'm really stiff in my torso halfway remember if this is hard you can run in place like this all right and then groiner to overhead reach wanted to go doing great just one more round one more of every exercise here you got it let's go last chance if you're uh not feeling that tired you can definitely ramp up the pace i hope though by now you you kind of realize like you don't really need equipment for something like this it's just unnecessary it's a recovery workout right equipment's good for building strength because you need the weights to overcome the resistance but there's so much you can do with body weight for cardio and even kind of for strength and rest all right we switch sides whoo doing great last one of these three two one remember knees stays in line with the hip and foot hip and ankle and rest all right my nemesis whoo a mountain climber two down four to go this is our fifth and final round remember try to keep breathing through the nose next stays relaxed we're using the armpits if you kick your neck on that's gonna compress your wrists i really shouldn't be talking i'm so tired and rest that was like max effort oh my goodness all right now time for glasses we're standing up we got the bent over one arm reverse fly remember push through the heels the whole time hips stay still and rest jumping jacks is that next i'm blacking out not really if you're dizzy sit down rest lay down maybe jumping jacks it's almost there last one feet are too slippery groiner to overhead reach last one let's uh call it there if you need a cool down go just go walk around a little bit you can prepare a protein heavy meal that'd be really good for retaining your muscle uh so think about that as post workout nutrition thanks for watching if you enjoy the workout hit the like button and subscribe to be notified when i release new videos if you need something else to do i've got some circuits for a total body flexibility i'll link those here somewhere