Fat Burning Workout Fitness workout at home - anaducha.com - AnaDucha

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Fat Burning Workout Fitness workout at home - anaducha.com

Fat Burning Workout Fitness workout at home - anaducha.com

Fat Burning Workout Fitness workout at home - anaducha.com


Hey guys it's Kelly from fitness wonder comm today we have a cardio workout for you you're not gonna need any equipment we have a warm up and a cool down for you we're going to be doing cardio exercises and groups of two with 40 seconds active and 15 seconds active rest in between each in an ABA B format let's go ahead and get started alright everybody let's go ahead and get ready for our warm-up where we starting off with march in place where you're doing each one of these for 30 seconds there's a nice heinie

March just keep those feet moving you want to slowly start increasing that range of motion as you can so start with a relatively small range of motion and then start increasing as you get further and further into this exercise about 15 seconds in you got another 15 seconds go on this one start working those knees up just a little bit higher to need a little more range of motion out of those hips we're moving to a jog in place next and three two one go and switch that jog in place bring those heels up

Stay on the ball that foot for just a few seconds where we switch over the other foot nice even pace again start relatively slow you can always speed it up as you get further into it let those ankles and calves start to warm up start bringing that core temperature up just a little bit got about ten seconds left until we move on to our next exercise which is meet a torso twist and four three two one and switch it standing those feet a little wider than shoulder width apart you're going to rotate those

Shoulders back and forth try to keep those hips relatively stationary mainly try and just get a rotation around that torso so twisting those shoulders left to right as far as you can as far as it's comfortable for that lower back again start trying to push that range of motion a little bit more as you get further into it I've got about ten seconds left until we switch to our next we're doing a row plus a lateral step next three two one and switch it so it's a lateral step kind of a side lunge doing a nice long motion

With those arms so stretching out in front of your chest then squeezing them back behind you constantly working against yourself so you want those muscles working against those arms so your bicep and trice p working into themselves your chest and your rhomboids working against themselves trying to get a full range of motion and warm up that upper body really focus on that step as well

Open up those hips getting those legs nice and warmed up got just a couple seconds left until we switch to squats and go ahead and switch it this is just a traditional squat feet again just about shoulder-width apart or a little bit wider if you want dropping down as low as you can as low as this comfortable try to get it a really nice deep squat on every single one of them again you can always start with a slightly more limited range of motion if those joints are still a little bit cold but as long as

They're nice and warm start trying to push that range of motion get as much out of as you can I've got about another 10 seconds is our last stretch or last warm-up let's just keep it going two one and let it relax re good job that's the end of our warm-up let's go and get ready for our next two exercises let's go and get ready for our cardio portion of this routine remember we're doing two exercises at a time

Forty seconds each with a 15-second break active rest in between so let's go ahead and start with our first exercise we're going to be a slow Burpee let's go ahead and start it up me stepping out with one foot at a time those hands go down to the ground nice slow controlled motion make sure every single time you step out you're starting with the opposite foot you did last time so every single time those hands drop down one foot goes out the next time you drop down you want the opposite foot to start out so just keep that motion going nice full extension at the top that range of motion again just keep it

Nice and slow under control keep that pace nice and even keep those lungs open and just try to work on getting a nice full range of motion only got a few seconds left until we switch that active rest and four three two one and let it relax jog in place we got 15 seconds of jogging in place just keep those feet moving if you end up getting really really tired in between these exercises you can always just stand and shuff your feet back and forth just kind of rocking back and forth but always try to do

Something a little bit more intense alright let's go to move into a jumping jack nice full range of motion nice quick motion again barely letting those feet touch the ground before you jumping them back in the opposite direction keep those lungs open breathing constantly make sure you never hold your breath just keep that motion under control at a nice constant pace I've got about 10 seconds left till we switch back to that active rest four three two one and jog in place that's one of each we've got

One more of each of these exercises and we'll move to the next group so once we're done with this active rest we're moving back to that slow Burpee in three two one and start that slow Burpee up again get a nice slow controlled motion one foot at a time goes out one foot at a time comes back in make sure you're altering which foot you start with or which foot you lead with every single time
keep those lungs open make sure you're really trying to focus on get a nice full range of motion take

The time to get those hips nice and low every single time you just extend those legs out back behind you just keep it going got ten seconds left five four three two one and active rest jogging in place nice quick motion now if you want to make this into more of a cardio exercise you can always do high knees instead and switch it back we're going to jumping jacks again it's our last round of jumping jacks make sure you're moving nice and quick put under control you never want those arms or legs

Out of control you don't want to just swing them around you want to keep them nice and rigid nice controlled motion on that arm and that leg keep those lungs open try to keep a nice even pace ten seconds left four three two one and let it relax good job that's our first round down let's go and get ready for our next our next two exercises are going to be a lateral step and reach and a ventral jack so

Let's go ahead and start with that lateral step and reach go ahead stepping the left to right starting with those hands up over your head get a nice wide lunging motion as you reach down to that opposite foot with opposite hands so left hand to right foot right hand to left foot rotating those shoulders really trying to get as much range of motion out of this as you can you can always limit that range of motion if you need to but try to get as much as you can really trying to challenge yourself again just

Keep those lungs open make sure you're breathing normally never hold your breath got about ten seconds left until you switch that active rest and five four three two one and jog in place those feet moving again this is just whatever you need to to kind of recover a little bit to get into that next exercise so if you're not really all that tired you can always make it harder if you are tired you can always make it easier and removing those ventral Jack's next and go ahead and switch it those arms

Come straight up in front of your body this is almost the same exact motion as a regular jumping jack the only difference is that arm motion so instead of coming up and out to the side it's just coming straight in front of your body same rules apply though make sure that back stays nice and neutral make sure you're barely letting those feet touch the ground before you jump them back in the opposite direction you can always speed this motion up as long as you can control those muscles through those legs and those arms and not let them flail around got ten seconds left five four three

Two one and let it relax go into that jog in place again just keep those feet moving never stop moving keep those lungs open barely letting that foot touch the ground before you're hopping back over the other side and go and switch it back go into that lateral step and reach again nice full range of mode make sure you have a really nice full stretch stretching those hands up above your head every single time you come back to the center and you're getting a really good rotation for those shoulders a nice

Deep lunge every single time you go off to the sides again just keep those lungs open keep a nice even pace you can always speed this motion up a little bit if you want to make it a little bit harder but whatever you do don't make it make it out of control you want always always be under control with these five seconds left three two one and jog in place got one more round of those ventral Jack's coming up ten seconds five four three two one good start them up arms come strip in front of that

Chest pause right at shoulder height and then right back down slap in the front of that thigh then back up again again making this quick of emotions you can control just making sure everything is nice and controlled you don't have anything going flailing around or loose you want to make sure that arm and that leg or both are really nice and tight got ten seconds left keep those lungs open keep that motion nice and quick five four three two one and let it relax nicely done our next two exercises are going to

Be a high knee pause and a fly Jack that high knee pause and be three steps and the third one you're going to pause with one knee up in the air it's just a short pause for a two count and then right back down again alright so let's go ahead and get ready with that high knee pause and start it up it's a really nice quick motion basically just like regular high knees you want to move those feet as quick as you possibly can but every third time you're going to pause with one knee up in the air hold it for just a couple seconds and then move it back again another three steps just keep that motion going you want to make sure everything is under control constantly because as soon as you hit that pause motion you

Have to hold it so if you're out of control you're going to lose your balance got 10 seconds left keep those lungs open keep those feet moving 5 4 3 2 1 and go that active rest just jog in place I'm a boxer shuffle again if you want to make it harder just start speeding those feet up a little bit more or start doing a little bit higher knee motion moving to fly jacks next and switch it those fly shacks come straight in front of your chest just like you're clapping a really big clapping motion right in front of

That chest the legs do the same exact motions a regular jumping jack just out and back every single time those hands come together you those feet come together and every time those feet come apart those hands come apart so nice big full range of motion again try to keep everything nice and tight those legs and those arms never let those arms or legs out of control never let them go loose just keep that motion going keep those lungs open got just about 10 seconds left 5 4 3 2 1 and switch that

Active rest that's our first of each one of those exercises done we got one more round of each exercise starting back over that high knee pause in 3 2 1 and switch it remember pause in that third step just keep it going keep those lungs open nice big full range of motion with those knees try to keep those knees up as high as you can especially with that pause when you stop you want to try to keep that knee as high as you possibly can in that range of motion nice quick movement just 10 seconds left

Five four three two one and back that active rest jogging in place and that boxer shuffle try to recover as best you can nice deep breath three two one and back those fly jacks nice big motion right in front of that chest try get those arms that come actually back behind your chest a little bit so get a really good stretch of that shoulder as well as got getting that full range of motion in front of that chest just keep it going quick motion keep those core muscles nice and tight keep those lungs open ten seconds left five four three two one and let it relax good job you go and drop down to that map for our first

Exercise we're we switching back and forth between bicycle crunches and a lunge jack now lunge Jack we have to stand back up for but before that let's go and start off with that bicycle crunch and start it up it's all turning back and forth remember this is a bicycle crunch and not a criss cross crunch so you can bring that elbow all the way forward to that need to bring that knee all the way back to that chest so make sure you get a really nice big circular motion with that foot you're trying to do like you're pedaling a bike so a nice big circular motion out and back all turning back and forth trying to get a good rotation on that torso crunching with those ABS as well as those obliques just keep that motion going again keep those lungs open especially with those core exercises you want to always

Keep those lungs open make those abdominal muscles have to work a lot harder four three two one and go and stand back up and do that jog in place just keep those feet moving bouncing back and forth nice and quick are you switching into that lunge jack and switch it stepping forward those hands come down underneath your leg as you step back up those arms come over your head this is a nice slow motion if you want to speed it up you can but make sure you have everything under control never let those arms or legs flail around focus on getting a nice full range of motion nice long step nice deep lunge then getting those hands up over top of your head nice full body stretch kind of

Stretching those hands away from your toes as much as you can as you come back up you've got about 10 seconds left we switch back to that jog five four three two one and jog in place again nice quick motion stand up on the ball of that foot just bouncing back and forth nice and quick moving back down to that mat for that bicycle crunch and start it up just keep pulling those knees all the way in get a full range of motion on that hip joint trying to get a nice full extension on that leg every single time you kick it out big circular motion with that foot alternating left elbow to right knee right

Elbow to left knee try to get as much rotation to that torso as you can got 10 seconds left and 5 4 3 2 1 go and stand back up do that jog in place remember nice quick motion stand up on the ball of that foot 5 seconds left 2 1 and start that lunge jack stepping forward those hands come underneath that thigh and standing back up nice full extent with those hands straight above your head all turning back out with that opposite leg just make sure you're altering every single time keep those lungs open keep those arms nice and rigid keep those core muscles contracted make sure every single muscle in your body is nice and solid the entire time keep that motion under control every single second I've got just

Ten seconds left just a little bit longer 5 4 3 2 1 let it relax nicely done our next two exercises are going to be plank slaps and stutter jacks so it's good and drop down into a push-up position for that first exercise the plank slaps and get it started those hands going to come up to those shoulders just alternating back and forth keeping those hips down nice and low just like a regular plank position so a nice straight line from shoulder to ankle or as close to as you can control and then moving back and forth slapping that hand to that shoulder so right hand to left shoulder left hand to right shoulder just

Keep those lungs open and again try to keep those hips as low as you can ten seconds left five four three two one go and stand back up we're doing that jog in place our next exercise and we got Studdard jackets just like a regular junkie jumping jack but we're going to be doing it in three different positions so start that up in three two one just watch Kelly to learn it it's going to pause in

The middle so it's a regular jumping jack at the bottom in the top but you're just going to pause in the middle halfway through that motion just keep those lungs open now this can actually be a little bit hard to get used to at first just because your body is telling you to do a regular jumping jack just take your time move slowly and really exaggerate where those feet and those hands are going to go got ten seconds left five four three two one back that jog in place keep those feet moving again if you want to

Make it harder just move those feet quicker or start tricking those knees up higher to get more into a high knee otherwise just keep those feet shuffling back and forth and we're switch back to that play

That plank slap so drop it down to that push-up position altering those hands back and forth left hand to right shoulder right hand the left shoulder keeping those hips nice and low in that full plank position keep those lungs open breathing normally anytime you're really engaging those core muscles it makes it much much more difficult to breathe so your body's going to kind of want you to try to hold your breath to stabilize those abdominal muscles if you keep those lungs open and breathe normally it's actually to make those abdominal muscles have to work a lot harder you can get a lot more out of it so always keep breathing got five seconds left till we stand up three two one and go and stand back up that jog in place got one more round of those Studdard jacks we're going to start

Them up here in five seconds four three two one and start them up last round of those stutter jacks remember pausing halfway through so regular jumping jack motion the bottom in the top just pausing the middle halfway through that range of motion keep those arms and legs nice and rigid keep those core muscles nice and tight breathing normally got 20 seconds left just 10 more seconds keep them going keep everything nice and rigid 5 4 3 2 1 and let it relax nicely done our next two exercises are going to be a lateral hop and a high knee jack so let's go ahead and get ready and start it with that lateral hop there's gonna be a nice quick motion left to right jumping as wide as you can the idea is to get as much distance left-to-right as possible rather than straight up you want to try to keep those hips

As low E as you can to the ground and try to focus on just getting as much distance left to right as as possible just keep that motion nice and slow under control if you need a little bit of break on those ankles if you need a lecture or a little less impact if you those ankles and knees are fine then start trying to get really really nice big wide quick motions we're going to switch that jog in place and four three two one and jog in place just barely letting that foot touch the ground before you're pulling it right back up again switching back and forth between those feet remember if you want to make a little bit harder drive those knees a little higher and let's go ahead and move to that high knee jack so

That knees going to come straight up just like a regular high knees the slow march in place every single time that knee comes up those hands come down and clap underneath that thigh and then those legs go back down those arms come straight up over your head get a nice full straight line to that body just keep those lungs open really really try to exaggerate that range of motion so try to bring

That knee up as high as you possibly can try and get that knee up to your chest as high as possible you're not just trying to go to knee height or knee to hip height you're trying to get that knee way up there really nice and high and go and switch it back to that jog in place nice quick motion keep those lungs open try to recover as quickly as you can as much as you can and back those lateral hops just left to right nice big wide motion slower if you need a little bit of a break faster if you want to be harder keep those lungs open and try to keep those hips nice and low got ten seconds left just keep it

Going five four three two one and let it relax moving back to that jog in place you have one more round of that high knee jack start that last round of high knee jacks in three two one and start them up nice full range of motion again get a nice straight line up bodies those arms cup over your head and make sure that knee comes up really nice and high as those arms come down and clap underneath I just keep exaggerating that range of motion as best you can really make your body have to work keep

Those arms nice and rigid make sure that bicep and trice p are working against each other than tight the entire time to keep that arm perfectly straight got just a few seconds left to go five seconds left four three two one and let it relax all right let's move on to the next our next two exercise is our going to be a side leg raise with an oblique crunch and a plank with a rear leg raise so let's go ahead and get

Started that first exercise the side leg raise with an oblique crunch just rocking back and forth that torso every single time you rock to the left that left leg comes up every single time you rock to the right that right leg comes up so you want to focus on getting a really nice high leg raise as well as a really nice contraction through that oblique towards the direction you're crunching so just keep altering back and forth it's a slow controlled motion don't kick that leg you want to raise it up nice and slow and lower it down nice and slow keep those lungs open just keep that motion going try to

Keep a nice even pace on it got five seconds left three two one jog in place really nice quick motion with those feet remember you can always make it harder by speeding it up and bring those knees up higher or if you need to you can always slow it down just do a nice shuffle back and forth and go ahead and switch it we're moving into that plank with a rear leg raise so down into a push up position one legged time squeeze it up as tight as you can it's okay if you let those hips kick up on this one just a little bit it'll actually give you a little bit more range of motion on that leg just don't let them come

Up too high keep those core muscles nice and tight those legs nice and tight keep those arms almost locked out you want a tiny tiny bit of a bend in that elbow you've got ten seconds left four three two one going stand it back up jog in place got one more round of each exercise starting back over that side leg raise with the oblique crunch in three two one and switch it hands be out here by your ears

Just crunching the left to right just tipping that torso left to right again make sure that motion is nice and slow you don't want to kick that leg you want a nice and slow raise it up as you crunch down towards that knee make sure you keep that motion all to your sides you don't want to bring those legs in front of your body you don't want to bring that crunch to the front of your body you want to only go left and right just keep it going this one's a little bit difficult for that balance especially as those legs start getting tired just keep them going almost done and jog in place get those feet moving we

Have one more exercise to go let's move that plank with a rear leg raise we're going to start it up in three two one drop down to that plank one-legged of time squeeze it up get a nice tight squeeze in that glute muscle make sure you don't over rotate those hips you don't want to put too much pressure on that lower back you just want to bring that leg up as high as you can without letting those hips tilt bring it right back down and switch off the other side keep those lungs open keep those abdominal

Muscles nice and tight remember keep those arms completely locked out you want to have just a little tiny bit of a bend in that elbow so that bicep and trice p are always constantly working to hold that position same thing with that leg you want to make sure that quadriceps the front of that thigh and that hamstring the back of that thigh stay nice and tight to hold that position we're almost done and let

It relax go and stand back up this is our last two exercises when you're doing a toe touch kick and a jumping jack just a regular jumping jacks let's go and get started with that toe touch kick and arms come up over your head then reach down towards that foot getting a nice full extension down towards that leg you should feel a little bit of a stretch in your hamstring as well as a good crunch shows abdominal muscles just keep that motion going nice full stretch those arms above your head of those feet come down to the ground as you bring one foot up you're going to reach both those hands down towards that toe trying to keep that leg as straight as you can get a good crunch on those two down

Abdominal muscles as well as getting a stretch that hamstring just keep that motion going keep those lungs open got five seconds left two one and jog in place nice quick motion with those feet we're moving on to a regular jumping jack next nothing fancy on this one and four three two one and start ups that regular jumping jack again nice full range of motion keep it nice and quick this is your last two exercises so really push yourself make sure that arm is nice and rigid make sure those legs are

Nice and rigid everything's under control getting a nice quick full swing check those abdominal muscles make sure those abdominal muscles those obliques and that lower back are all nice and tight make sure those arms are tight make sure those legs are tight just keep running through everything again we've got ten seconds left to go five four three two one and go ahead and let it relax back that jog in place you got one more round of each of these exercises starting back over without toe touch kick next and four three two one and switch it arms over your head reaching down towards that toes

You kick that leg up try to keep that leg nice and extended perfectly straight if you can keep those arms nice and straight reaching down towards that toe just keep that motion under control whatever you do try not to swing that leg you want to have a nice slow raise a crunch as you reach down towards those toes with that hand then nice and slow at that leg drop back down check all those muscles and those legs and those arms make sure they're nice and tight contracting all those core muscles we're almost done with this one five seconds left four three two one back set jog in place keep those feet moving nice and quick keep those lungs open try to recover as best you can and switch that last round of jumping jacks nice full range of motion nice and quick get that cardio up as

High as you possibly can this is your last exercise keep those lungs open breathing normally keep those core muscles nice and tight those arms and those legs nice and tight try to get fuller range of motion on that shoulder as you can got 10 seconds left just keep it going 5 4 3 2 1 and let it relax nicely done let's go again start with our cool down we're starting off with a lunging hamstring stretch you're doing 20 seconds on each leg so stretch down towards that leg one leg back behind you for support the other one's going to be completely extended straight out in front of you reaching down towards that toe just hold it there keep it nice and comfortable nice deep breath in nice long exhale

Don't make your breathing shallow you want to have a nice full breath every single time let's go to switch legs stretching down towards that foot again keeping that leg you're stretching down towards perfectly straight you want that knee almost completely locked out breathing normally trying to feel a really good stretch the back of that hamstring the back of that thigh as well as possibly into that glute in that lower back now switch to our next one we're going to be a standing quad stretch leaning Gump up against a wall or a chair if you need a lecture balance tip forward bring that heel to your butt as

Close as this comfortable trying to pull that knee back you want to feel a good stretch the front of that quadriceps for the front of that thigh and the front of that hip five seconds we're gonna switch sides and go ahead and switch sides other leg comes up squeeze that heel to your butt stretch that knee back behind you you want try to get a really good stretch again through the front of that hip and the front of that thigh Wall calf stretch coming up next Moving's that Walt calf stretch so one foot up

Against that wall you're going to push those hips towards the wall until you feel that calf muscle tighten up on you get a really good stretch on it all that weight just on that front leg the one that's up against the wall just constantly pressing those hips forward and go and switch sides bring that other foot forward up against the wall again pressing those hips forward getting a good stretch to that calf you're moving to a wall chest stretch next five seconds two one and switch it wall chest stretch one hand up against the wall you're going to rotate away from that hand keep that arm perfectly straight

Just keep twisting your shoulders away from that hand as much as you can until you feel that stretch to your chest if you're feeling it in your bicep and rotate that arm so that inside of your elbow is facing up towards the ceiling and go and switch sides opposite arm fingers facing back behind you

Rotate those shoulders away from that hand get a good stretch of that chest again watch that elbow with that inside of your elbows pointing up you should be feeling it only in that chest if that elbows facing forward you might feel it in that bicep it's about five seconds left I'm going to switch to a wide hamstring stretch with some overhead stretch and good switch it so wide hamstring stretch those feet

Nice and wide apart we're going to arms back behind you and stretch those arms up over behind your head so you should feel a little of a stretch to the front of that shoulder as well as through those hamstrings and into those glute muscles just hold that position keeping those lungs open breathing normally constantly trying to push them that stretch so a little bit more kind of move around a little bit if you need to to try to find where that stretch is try your little extra stretch in different spots and it's going to move to our next our last one is going to be an inner thigh stretch so leaning off to one

Side dropping that hip towards that straight leg to feel that stretch on the inside of that thigh of that straight leg just hold it there nice deep breath in keep those lungs open got about 5 seconds left and right switch sides and go and switch over to the other side dropping that hip down towards that straight leg trying to get a really good stretch that inside thigh just keep those lungs open keep pressing into that stretch as much as you can you got five seconds left and let it relax all right good job this workout is complete.


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