12 Minute Cardio Core Workout with Weights

A quick and effective cardio core workout (with weights, but they are optional really). Work the core, get the heart rate up with this yoga-inspired workout, suitable for all levels. Do this one on its own with a quick warm up and cool down, or pair alongside another workout exercise.

Transcript

Hey beautiful souls, Welcome to your very quick and effective cardio-based core workout, You are going to need some weights for this. I have nothing fancy, Just two five pound weights. You can grab some higher weights if you like. If you don't have weights handy, You can grab like a wine bottle or something, Maybe some wrist bands, Anything that has a little bit of weight that you can use. And without further ado, Grab your mat and let's get to it. Alright guys, Starting at the very back of your mat. We're just going to do some plank exercises here with our weights. So you're just going to lift the weights up, Bring them back down, Bend at the knees, Crawl it out. To your plate. And then crawl it back in. Lift up, Down, Up. Bend at the knees, Crawl it out. So we are going to get the heart weight. Heart rate up a little bit. We're working the core. Gonna get nice and strong in our bodies. In our minds. And last one. Come down, You're just going to hold this plank pose. Coming on to your weights. Engage that core. Beautiful from here, Just go ahead, Drop the knees down, Sit back, You can release your weights, Take a quick child's pose to reset. Even out the breath. And let's come back to it. From here you're going to come into your tabletop pose. Grab ahold of your weights. Curl your toes underneath. Knees are underneath your hips. Lift those hips up. Sorry, Lifting these up. And we're going to do a little variation here with the weight. So from here, I want you to pull your left arm in, Drop it down. Engage the core, Right arm pulls up, Drop it down. Keep going. Trying not to sway here in the body. Good, Just hold. And then from here, You're going to lift. Open to the side, Lift that right arm up. Place it down the opposite side. Lifts up. Bring it down. Lift up. Bring it down. So as you come back through the center, Come back to your. . . Hovering tabletop pose. Keep going. You got two more to each side. Last one. Come back through the center, Drop the knees, Take your quick child's pose. Reach those arms out in front of you, Stretch out through the upper body. Awesome! From here, Come back in to your tabletop pose. We're just going to put one weight aside. Coming into your plank. And from here, You're just going to move the weight. Over. Side to side. So nothing fancy here. Just moving that one weight. Side to side. Try not to move the body too much. I know it's really hard. But we're really engaging that core. Keeping everything nice and strong. Beautiful. And then from here, Just place your weight off to the side. Lift the hips up and back. Downward facing dog. Breathe it out. All right, Guys, You're doing amazing. Bend through those knees. Look towards the top of your mat. And you can walk. Or hop your weight to the top. From here, You're just going to widen those feet out like you're coming into a squat. Grab your weights. And press all the way up. So we're keeping our feet. Our legs in that squatting position. You just quit, Sir. Hammer curl. Put those arms in, Drop it down. Squat down. Lift up. Hammer Curl. Down. Squat down. Keep going. Whew! You have got this. So even though we're working with weight. Can you find. . . That mind-body connection. The Yogic. Breathing. Making sure that we're breathing deep into the belly and the rib cage. And not into the chest. Last two. And come back through the center. Keep your legs where they are, Just take a breath. And then we're going to move into like a burpee. Type variation. So don't panic, We've got this. From your position here. Legs are the same. Bring the arms up, Up, Up. Down. Squat down. Jump into your plank. Come into your squat, Lift up, Up, Down. Squat plank. So keep going here. Let's get that heart rate up. And scene. As you move. Through squat to plank. Can you do it as gracefully as possible? Really using that core. So they do not. Something around. But you're. . . Light on your feet. Keep going. You got two more. Lost one. Jump down. Plank pose, Drop to your knees. Child's pose. Take a break. Take a moment. Reset. Beautiful from here, Roll all the way up. Come to have a seat. Feet are planted in front of you. Crab. They've just One weight. We're coming into like a boat variation, So move the sitting bones aside. Engage that core as you lean back. Guide your weight in your hand. So lift the toes here, Really press down. Through the heels and we're just going to go from side to side. So keep going. Really? Using those obliques that core. Engaged. To bring you from side to side. Keep going. Awesome. Come back through the center. Hold. We're here for five. Keep engaging that core. Lean back. Three, Two, One. Two. One. Place the weight down beside you. Come forward and come to life. All the way onto your back. Feet are underneath. Your knees and knees are in line with your hips. This last little exercise here. Morphe! Booty exercise, But we're also engaging the core. So we love it. Grab your weight. Place the weight on your hip. From here, We're just doing some glute bridges. So lift up. And lower. Hold at the top. Lower down. Keep going. Keep going, You're here for five. Four. Three, Too. And one lower down move your proper your weight off to the side, Hug your knees to your chest, Give it a little squeeze. Let's release that lower back by bringing our feet flat onto the mat. As wide as your yoga mat, Knees knocking towards each other. And allow the hips to drop. From side, Sorry, The knees to drop. From side. To side. Beautiful and that is it! Thanks guys for joining me for your very quick and effective cardio-based core workout. With that, I will leave you to it until the next video.