30-Minute Cardio and Core Workout (No Equipment) | Zero30 Day 9

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through 30 minute cardio and core workout. Today's workout is all about shredding some calories with some cardio and sculpting our midsection and our core. It's going to be a lot of fun. And here is what it looks like. You have one minute of cardio followed by one minute of core. Within the one minute of cardio, you'll be doing two 30 second exercises. Within the one minute of core. Core, you'll be doing two 30 Second AB and core exercises. So it's actually dirty 30s is what I like to call it. 30 seconds per move. You'll get a break between cardio and between core in each set and we'll do it twice. You have four circuits total. It's going to be a lot of cardio and a lot of core. It's going to be fun. Let's get ourselves warmed up with a good old body weight warmup. So go ahead and start. Feet are shoulder width distance apart. You're going to give me a big inhale. Reach up nice and tall. You're going to squeeze that core, squeeze that butt. Give me a nice baby back bend. Just open up through the chest and shoulders. Shoulders. That should feel really good, right? Reach up nice and tall. One wrist grabs one, one hand grabs one wrist. Up and over. We're going to open up those obliques. We're going to hit the obliques today. We're going to hit the transverse abdominals, upper abs, lower abs. You're going to get it all. Other side. Switch it out. Up and over. Opening up through my lats, through my obliques and my core. Nice. Right there. Go ahead, take it down. Just go ahead, flap your wings, flap your arms, couple arm hugs. Going to get a lot of shoulders in there with some planks, but we're also going to do some core work on our back, too. Okay, now you're going to take that arm flap to a hinged over position activ. Activate the hamstrings and the posterior chain. There you go. Pull that belly in nice and tight. You got 3, 2, 1. From here you're gonna go all the way down. Forward fold, shake it out, open up the posterior chain. That's my hamstrings. And you're actually. I'm going to turn to the side. You're going to go to a walkout plank. We're going to warm up with some inchworm. So I'M going to walk out to a high plank position. I'm going to walk back in, tap my toes, stand up tall, reach all the way up, all the way down. Walking out to that high plank is warming up the core and the shoulders. Walking in is giving me that nice hamstring stretch. Stand up tall. Nice. All the way down. Walk it out to that high plank. Nice. Walk it back in. You have one more. You're gonna hold your high plank on this one, okay? Hold that high plank. So walk it out, find that high plank, and let's just talk through a plank really quick. The weight is distributed between all ten fingers. My shoulders are stacked over my wrist. I'm gonna pull up on my kneecaps and push back on my heels. That's gonna activate my quads, my glutes. Keep my core nice and tight. Take a nice wide base with my feet. Shoulder. Tap opposite hand, opposite shoulder for eight. 7, 6, 5, 4, 3, 2 and 1. Hold that plank. Step your right foot outside your right hand. Take a nice easy twist to the sky. Roll up that wrist. Nice. Set it down. Switch it out. Other side. Left foot outside the left hand. Easy twist. Roll at the wrist. Nice. Set it back down. Step back. Take a nice down dog. Press your chest towards your thighs. Pedal out the heels, and when you're ready, walk your back to your feet. Roll it all the way up, one vertebrae at a time. And let's get a little bit of cardio action in there because it is cardio and core. Let's gonna start. Nice base here. I'm just gonna punch it out. Punch it out. Right, left, right, left. Nice. Throwing our punches from the back side of our body, adding some power. Little low impact, upper body cardio right here. You have five, four, three, two. Let's jack it. Jack it up and up. Jack it out. Right here. Option. Tap it, tap it. I'm gonna give you high impact and low impact options for all of our cardio today. Right? You have five, four, three butt kicks in. Two. Run it out. Heels to the glutes, right here. Run it. Run it. Can you pump those arms? Push them up for eight. Seven, six. Nice work. Five, four, three, two. Let's go. Jump squats down. Little squats. Can you leave the ground up? Little jump squats up. Leave the ground. Come on. Eight, seven. Finish that warm up. Six, five. Nice work. Four, Three, two and one. You warm? You're gonna get warm. I promise. All right, circuit number one. Cardio and core. You have two moves on the cardio. 30 seconds a piece. Two moves on the core. We're gonna start with the cardio. I'm gonna show you your first two moves because you're gonna go right from one to the next. Move one on cardio. Eight mountain climbers. So I climb for 1, 2, 3, 4, 5, 6, 7, 8. Burpee. Whoo. Can always step it in. Okay. And take off the jump. That's move number one. Eight climbers, one burpee. Move number two, you're gonna go right back here. Crisscross jack. So across the feet. It's a jumping jack. Pulling those inner thighs together. Okay? Tap it, tap it, tap it. And that's your option. You can tap it or you can jack it. Options for everyone in cardio. All right, you guys ready? We're gonna start on the Cardio. Take a 30 second break. I'll explain your ab moves during that time. Eight mountain climbers, one burpee. We're starting big burpees in your first move. I know cardio and core starts in 3, 2. Let's go. Climb for 8, 7, 6, 5, 4, 3, 2, 1. Give me the burpee. Whoo. Right back down. Come on. 30 seconds. 8, 7, 6, 5, 4, 3, 2, 1. Eight climbers, one burpee. You go at your pace for 30 seconds. Come on, come on. From here, it's right into those criss cross jacks. You're there in 10 seconds. You got this. Come on. Finish strong. Let's go. You have five, four, three, two, one. Criss cross jacks. Right here. Come on, right here. Okay. Crisscross pulling those inner thighs together. This is high impact. My arms and my feet crisscross, okay? Low impact, right here. Tap it, tap it, tap it. Pull those inner thighs. Bigger the arms, higher the heart rate. Come on, let's go. What would it look like if I said 10 seconds? That 30 second break, it comes for you. 5, 4, 3, 2, 1. Break. 30 second rest. Catch your breath. I'm going to show you your two ab moves. Okay? Ab move one is a reverse crunch. Down to the ground. Fingertips are going to face my butt. Sit back on my sit bones. My butt bones. Kick out, pull in, push out, pull in. Two legs is too much. You can always take it down to one leg at a time. One leg out, setting the other leg on the ground. Reverse crunch. So we go in 10 seconds. Shoulders are down, away from the ears. Just a gentle hand press into the mat to support you. You're on in three, two. Let's go. Right here. Push out, pull in, push out, pull in. Kick it out. As I kick out, I slightly hinge back. Push out, pull in. Hitting those low abs right here. Nice work. There it is. Push out, pull in. You know your options. One leg at a time, setting the other leg on the mat. Push out. Can you point those toes? Option A, you're gonna stay right here with your reverse crunch. Option B, down to the mat for a big X crunch. Lying on your back, you're gonna open up to an X and pull it all in. In three, two, let's go. Find that big X. Pull up. Open up. Watch. Pull up. Big X on the ground. Pull up, Make a big X. Call this big X Crunch. I also call it Snow angel. Snowball. Make a snow angel. Make a snowball. There it is. Inhale down, exhale up. If that's too much for you, stick with that reverse crunch. Stick with that reverse crunch. Okay, options for everyone. 10 seconds here. Whoo. Hello, core. It burns, it burns. Come on, you got this. Finish with me. 5, 4, 3, 2, and 1. Nice work. Rest for 30. And we're gonna repeat those moves. Okay? So back on cardio, we're gonna bring it back up to standing. Actually going to be down the ground. Eight climbers, one burpee. Thirty seconds, eight climbers, one burpee. And then go those crisscross jacks. Okay? Dirty, dirty. 30. Gonna get right back into it. Keep that heart rate high. Two cardio moves, back to back. One minute of cardio total. Yes, you can shake it out. Set yourself up. Eight climbers, you're on in five. Come on. Eight climbers, one burpee in three, two. Let's go. Climb for eight. Seven, six, five, four, three, two, one. Give me the burpee. Right back into it. Climb. Eight, seven, six. Come on. Nice work. Eight climbers, one burpee. Work at a pace that keeps that heart rate high for you. You want to keep moving all 30 seconds. Okay, come on. Down on the ground. It's a challenging move. Holding plank. I know, I know. Up to burpee. You got this. Eight climbers, one burpee. Stay in it. You got five, four, three, two. One more burpee, one more rep. Crisscross jack. Here we go. Criss cross. Criss cross. Whoo. Pull those inner thighs together. Nice work. Come on. Pushing that heart rate right here. One minute of cardio. That's challenging stuff, you guys. Yes, you can. Come on. You're working for that 30 second break. You got it. Push through. You're so strong. 10 seconds. Hang in. Come on, come on. Pull those inner thighs. Four, three, two. You're out. Nice work. Thirty seconds to rest. Grab some water if you need it. We're going to sit down. Right back to the mat for your core move. 1 of 4. Reverse crunch. Fingertips face the butt again. Kick out, Pull in. Option 1 Leg at a time, big X crunch. You can always stay with the reverse crunch. If the big X is too much for you, take it down to the ground. Big X, Snowball, Snow Angel. Call it what you want. Reverse crunch. 30 seconds. Starts in five. Fingertips, face the butt. Shoulders out of the ears. Let's go. Three, two. Reverse crunch. Sit back, pull in, sit back, pull in, push out. Pull in. There it is. Kick it out. Nice work. Kick out, pull in. Nice work. Hitting those low abs. Keep that rib cage pulled in nice and tight. You got it? Yes. Your option is always one leg at a time. One leg at a time. Okay? You're still sitting back a little bit. Even as you kick that one leg out. Option A, you're gonna stay here. Option B, you go big X crunch. You're there in three, two. Let's go. All the way on the bat. Make a big X. Pull it up. Or I like to go. Snow angel, Snowball, Snow angel, snowball. This is a challenging core move. Very challenging core move requires a lot of core strength. But good news is, if you can't do this move yet, that is why you are doing this workout. You are here to build core strength. You keep coming back, you keep doing it, and you keep getting better. The more core strength you build, the closer you are going to get to doing this move. Come on. Five seconds here. Finish with me. 5, 4, 3, 2. One more. One more rep. We said that is the name of the game for this program. Grab some water. 0. 30. One more rep. Always striving for one more rep. Okay, that's circuit number one. You're done. Circuit number two, moving on to cardio. Okay, your two cardio moves, two plank jacks, two standing jacks. So it looks like this. Jack, jack, hup, jack, jack. That's move number one. I'm going to show you your modification first, okay? And then we go ski jumps. Ankles and knees to touch. Push hips back, side to side. Okay, starting. Two plank jacks and two standing jacks. Here's your modifier right here. Let's go. Tap it, tap it, step in. Tap it, tap it. Step back. Okay, modify right here. Tap, tap, step in, tap, tap. High impact. You jump back. Jacket, jacket. You jump in. Jacket, jacket. Two jacks at the bottom and two jacks at the top. Whoo. Let's go. 30 seconds. Push that heart rate. Yes, you can. Come on, let's go. Finish with me. 5, 4, 3, 2, 1. Move number two. Ski jumps. Ankles and knees to touch. Just go. Push the hips back, side, side. Use those arms. Get them back, those arms. Bigger the arms. Higher that heart rate's gonna stay. Think about pushing your hips back towards the wall behind you. Side to side, driving off those glutes. Legs on fire, right. Heart rate stays high. Come on, ski jumps. Bigger the arms, higher the heart rate. You got this. You got this. 30 second break. It comes in 5, 4, 3, 2, 1. Walk it up. 30 seconds of rest. Let's show you your two core moves. Okay, plank. A lot of planks today, you guys. Okay, plank. Take one leg, cross body center, shoot it back. Cross, center, shoot it back. Alternating knee. Cross, body, center, shoot it back. Then you're going to lower down to your belly. Okay? Heels to touch, glute stance lift. It's a tiny movement lift. You can hardly see the movement. We'll talk through it, starting with plank. Cross, body center. You're there in three, two, one. Alternate the knee. Cross body center. Step back, cross center, step back, cross center, step back. Your option is always, if you're just working on planks, you can always just hold the plank. You can always hold the plank high, can always hold the plank low, can always drop to the knees. A lot of options. 10 seconds here. Cross center, back. Cross center back. We're gonna lower all the way down to that belly in three, two, one. Take it all the way down to the belly. Hands to touch, heels to touch. Okay, first position, heels to touch, tiny heel stamps. Just rest your forehead on your hands. Okay, you can always turn to one side. Tiny heel stamps. Trying to stamp my heels up towards the ceiling. Keeping my heels connected, toes out, heels in, just pushing. Oh, and you're like, wait, I thought this was cardio and abs. This is cardio and core. Cardio and core, you guys. Your back side of your body, your glutes, your low back, a very important part of your core. You're on for 3, 2, 1. That is a challenging move, isn't it? Those tiny glute stamps. You can hardly see I'm doing it, but. Holy glutes. Right. Okay, circuit number two. Repeat it. You're on that 30 second rest. Go right. Back in. Two plank jacks, two standing jacks. Two plank checks. Two standing jacks. You know your options now. Okay, High impact or low impact. You get to choose what works best for you today. Do your best. Forget the rest you got 30 seconds per move. Last time through this circuit. Let's do it. You guys set yourself up. You're on in five. Planks, two plank jacks, two standing jacks. In three, two. Let's do it. Jacket, jacket, jacket, jacket. Two jacks at the bottom, two jacks at the top. Come on. We're going to push that heart rate. That's what you're here for, right? Cardio, cardiovascular endurance, Heart health, hard health. Heart disease is actually the number one killer of women. Isn't that crazy? You are doing good things for your body by being here. Come on, come on. Yes, you can. Five, four. Let's finish. One more up. Three, two. Get it up. Ski jumps, ankles and knees to touch. Here we go. Push those hips back and back. 30 seconds. Boom. Now, if that jump is too much for you, I want you to step, step, step. You can always take out the impact. You can do everything low impact right here. This is still going to raise your heart rate. Remember what I said? Bigger the arms, higher the heart rate. Come on, push it. Yes, you can. 10 seconds. Working for that 30 second rest. Gotta earn it. Comes in 5, 4, 3, 2 and 1. Walk it off. Nice work, you guys. Heart rate is high, right? Okay, back on core. We go plank, cross, body, center, sit, Shoot it back. Knee goes cross, center, back. Then we go down to our bellies for that beautiful glute stamp, right? Let me catch my breath, you do the same. Set it up. You got 10 seconds. Plank, cross, body, center, back. Let's set it up. You're on in five. Come on. Here we go. Core in three, two. Let's go. Knee to elbow center. Step back, cross center. Hit each elbow, cross body center. Can you make that knee to elbow connection? That's your goal. Cross center, back. Cross center, back. You got it. Cross center. Nice work, you guys. Stay with it. Come on, you got this. From here, you lower down to that belly for glute stance. Yes, you can finish. Come on. It's 5, 4, 3, 2 and 1. Take it all the way down to your belly. Here we go. Can rest your forehead on your hands. Heel to touch, toes out. Glute stamps. Lift and lower. Lift and lower. Tiny lifts. I'm striving to get the quads, that's the top of my thighs, off the mat. It's a tiny movement. You can hardly even see my legs lift off the ground. Your range of motion is not big here. This is a tiny pulsing movement. But man, do you feel your glutes activated. Keep those heels touching. Squeeze Your butt. It's a tiny lift. Squeeze your core. That's your low back and your butt for three, two, and one. Nice work. Sit back, stretch it out. Two circuits down, two to go. Grab yourself some water. Awesome job, you guys. Circuit number three, same format. I'm going to show you your two cardio exercises. Move one is a squat inner heel tap. So it looks like this squat tap. This is low impact. You want to make it high impact. Up, up. A little internal hip rotation. Okay? Three fast feet. One, two, three, tap the ground. One, two, three, option explode up. All right, let's start. Squat heel tap. You're on in three, two. Let's do it. Squat tap. Now adding this little hop is optional. Okay, 30 seconds. Choose your pace, choose your tempo. I love this little internal hip rotation. Good for everybody, right? Our hip actually stabilizes our pelvic floor for women, so it's always good to have good hip strength. Come on. Nice work. 30 seconds. Remove three fast feet with a floor tap. You're there in three, two, one. Let's go. Fast feet. One, two, three, tap the floor. One, two, three, Tap the floor right here. Three fast feet with a floor tap. You're like, give me something more. Give me something more. Tap, explode. One, two, three, tap, explode. You decide. I'm going with just a floor tap. Come on. Whoo. One, two, three, tap it. Can you get the palms. Palms of your hand to touch the mat? 10 seconds. Let's go, let's go. Come on. Those fast feet. It's fast and furious. 5, 4, 3, 2, 2, 1. Walk it off. Holy bananas. Heart rate. Okay, let's do abs, core. I love this one. Modified side plank clamshell. Doing once on the right, once on the left. So it's the same move. Okay, My feet touch right here like a clamshell. I'm going to open shoulders over my forearm. Lift my hips as I lift. I open my legs. Lift, open, lift, open. Tapping my hip to the ground, opening my hips, working my glutes and my obliques. This one is a new favorite. You're on in three, two. Let's go. Lift the hips as I open the legs. Tap. Just gently tapping this hip to the ground. Open. As soon as I tap, it's right back up. Trying to keep that time under tension, you guys. Right? Time under tension. Squeezing right here. This is my obliques. You can touch them. Feel them working. Touch your obliques. Do it. Come on. Yep, feel them working. You are strong. It's always fun to touch the muscles that are working. That mind muscle Connection is so important. Okay, we're flipping right over, doing this on the other side. In three, two, one. Flip right over. Same thing. Other side. Find that nice clamshell position. Lift right here. Same thing touching the opposite oblique, right? Same thing. Other side. Hup. As soon as my hips tap, I go right back up. Push. Do you feel this in your glute? Your glute that is closest to the ground. Holy glutes. Holy abs. I love it, I love it, I love it. We've got 10 seconds of it before that 30 second break. Come on, earn it. Yes, you can. Lift and lower. Lift and lower for 5, 4, 3, 2, 1. You're out. Nice work, you guys. Awesome job. All right, circuit three, we repeat it, okay? Squat, inner heel tap. Squat, inner heel tap. Three fast feet, floor tap. That's your two cardio moves. One minute of cardio, one minute of core. I love this format. I love it. First time through, you got to know the moves. Second time through, giving your best effort yet. Squat, inner heel tap. Add the hop or don't. That's up to you. You got five seconds. You ready? You're on in three, two. Let's go. Squat, tap it. Come on. Time to raise that heart rate. Time to raise that heart rate. I love this cardio and core combination. One minute to raise my heart rate, and then I get a 30 second rest, let my heart rate come down and I go core. It's important that we push our heart rate. Right now we're spiking it, and then you've got to give it somewhere to come down to so it has somewhere to go. That's why rest is so important. During these 30 seconds, I need you to work hard. You're gonna earn a rest after this. Three fast feet. You're there in three, two. Let's go. Three fast feet. One, two, three. Tap that floor. Can you get the palms of your hand to the floor? If you can't, that's okay. Maybe it's fingertips. Okay, maybe you just go here. You do your best, okay? Your best. We're here to motivate each other. We're here to work together. We're here to do this together. Come on. Come on, let's do it. You are so strong. You got this. You've got this. Three fat feet, one floor tap. Stay with me. 10 seconds. Yes, you can. Yes, you can. Come on. Right here. It's 5, 4, 3, 2, 1. Nice work. Soak in that rest. Soak in that rest. Slick that hair back. Right, slick it back. Okay? Modified plank Clamshell. Okay, down to my forearm. Shoulder over elbow, feet to touch. I'm going to lift the hips as I open the legs. Hello, glutes. Hello, obliques. We love to work them. That's what we're going to do. But you got 10 seconds to rest. And I'm not going to cheat you because I need it, too. All right, five seconds, let's go. We're on in three, two. Let's do it. Here we go. Lift, hover, lift, hover. 30 seconds. Digging into one side. Okay, one side might feel easier to you than the other side. That's normal. We all have a lazy or a weak side, so we do both sides, right? Come on, come on. You got it. Nice work. Hello, outer glutes. Oh. Do you feel them? Oh, I do. Come on. Love this move. You're flipping sides in 5, 4, 3, 2 and 1. Flip it over. Come on, other side. Right into it, right into it. That one minute of car, that one minute of core right here. Gotta work for it. That 30 second break comes after this. Circuit three. You're about to knock it out right here. Knocking out circuit number three means you only have one left of this 30 minute cardio and core workout. It's a new favorite of mine. Nice work. You guys are doing so awesome. 10 seconds here. Yes, you can. You can do anything for 10 seconds. Set your mind to it. You got 5, 4, 3, 2, 1. Those glutes are shaking. Nice work, you guys. That was awesome. Grab some water, Grab some water. You're on 30 second rest. One more to go, you guys. Circuit number four, same format, One minute of cardio, one minute of core. I'm going to show you here two cardio moves right now, okay? Drop squat with two jabs and two hops at the top. Sounds more complicated than it is. All right, it looks like this. Punch, punch. Low, low, high, high, low, low, high, high. That's move number one, right? Move number two is a good old Heisman runner. Run, run. Ha. Chop, chop. Ha. Chop, chop. Ha. Trying to make that knee to elbow connection. Getting a little extra core in there. Are you guys ready to do this? Two drop squat jabs, two hops at the top, 30 seconds per move. Dirty 30. Circuit number four. Close out this workout strong. You got it. Let's do it. You're on in three, two. Let's go. Boom, boom, hop, hop. Low, low, high, high, low, low, high, high. Knock it out. Come on, give me some strong punches. Low, low, high, high, high, high. Come on, you got it. There it is. Nice work. 30 seconds. Knock it out. Yes, you can. Stay with it. Awesome work, you guys. Heisman runners. That's where we go in five. Come on. Three, two, one. Let's go. To the right. Chop, chop. Ha. Chop, chop. Ha. 30 seconds. Boom, boom, boom, boom. Drive that knee. Ha ha. Drive, Chop, chop, drive. Heart rate, tie. Come on, cardio push right here. One minute. Yes, you can. 10 seconds left. Finish strong. 30 second break comes. 5, 4, 3, 2, 1. Walk it off. All right, two core moves. This is how we finish your core. Take it down to your beautiful backside. Single sided crunch. Okay? Send your right leg long left arm behind the head. Crunch kick, crunch kick. That's your move. You're on in three, two. Oh, wait, no, you're still on rest. You're still on rest. I'm cheating you. Okay, that's core move number one. Number two, okay, you're just gonna go up and over other side. So focusing on one side of the body at a time. Right leg out. Let's go. Three, two, let's go. Knee down. Well, inhale, exhale. Right here. Single sided crunch. I like to place one hand, the hand that's not behind my head, on my core so I can feel my abs working. Like I said, that mind to muscle connection, especially during body weight exercises, it's so, so important to make that mind to muscle connection right here. If this isn't challenging enough for you, you can always shoot this other leg out. Okay. Still staying on one side of the body. Just adding the longer the lever, the harder it is. Three, two. Let's switch sides. Same thing. Other side. Focusing on one side of the body at a time. Nice work. Like I said, I like to activate my core. I got two babies, two kids, a three year old and a one year old. And so it's a little bit harder to activate my core. Like putting my hand on the muscles that are working, trying to make that knee to elbow connection. Big exhale as I pull up. See that rib cage pulled in nice and tight. That's going to help keep my low back connected to the ground. You got it. You can always shoot that other leg long. Let's go. Finish it. Come on. It's four, three, two and one. You're out. Nice work. All right, you guys, circuit number four. One more time through. You ready for it? This is it. One minute of core, one minute of cardio. That's how we finish. You got two minutes of work in you? I think so. Starting on those drop, squat, jab, jab, up, up, jab, jab, knock out. This Last circuit. I always say you got two minutes to make yourself proud. Two minutes to make yourself proud. Okay. You can do it. Two minutes. Yes, you can. Drop squat, two jab, two hops at the top. You're there in three, two. Let's go. Boom, boom. Hup, hup. Low, low, high, high, low, low, high, high. Punch, punch. Come on, give me something behind those punches. Yes, there it is. Low, low, hop, hop. Low, low. Hup, hup. Nice. Yeah. Come on, Push that heart rate. Cardio endurance, heart health. You. Yes. 10 seconds here, 10 seconds here, then we go. Heisman runner right into it. Quick transition. Gonna run to our left this time. You're there in three, two, one. Let's go. To our left. Chop, chop. Ha. Chop, chop, chop, chop. Come on. 30 seconds, last cardio push right here. What do you got for me? You are so stinking strong. Yes, you can. Yes, you can. Come on, push. Boom. You're down to the mat. You're right. You get a 30 second break after this. Then it's down to the mat. Come on. 10 seconds. 10 seconds. Finish. You got this. Come on. 5, 4, 3, 2, 1. Cardio endurance. That's what that is. Down to the mat. Catch a breath. Okay. This breathless. Can you get there? That's where you should be at the end of every cardio segment. You guys, that is pushing yourself. That's how we make gains. Your endurance, your stamina, your rest time, your recovery time. It's all going to get better the more you come back and do this. Single sided crunch. Right leg long, left arm behind the head. You're on in three, two. Let's go. Single sided crunch. Inhale, exhale. Knee to elbow. Come on, pull it in. Know your options. You can stay here. Now we send this other leg long. It's gonna make it harder. The farther your arms and legs are away from your body, the longer the lever, the harder it is. Okay, you choose your level. Right here. Finish strong. We're doing this on the right side. We finish it off on the left side. And that is 30 minutes. That's it. You're out of here. Yes. Come on, give me five. Four, three, two, one. Switch it out. Other side, other side. Here we go. Right into it. Right into it. Nice work, you guys. Awesome job. Keep it up, keep it up. Come on. That break is coming for you. That cool down. Oh, that cool down. You're so close. You're so close. Can you see it? Come on, finish. You can always send that lovely little leg out. Challenge yourself right here. Come on. Levels to progress. To always something to work for. Always a goal to hit. Always a goal to strive for. Come on, you got this. Let's go. 5, 4, 3, 2. One more. Oh, long body stretch. Long body stretch. There it is. Arms go long, legs go long. This feels so good because it was earned by you. Awesome job, you guys. From here, go ahead, pull your knees into your chest. Give yourself just a nice little roll side to side. A nice little back roll. Nice. You're gonna cross your ankles and roll yourself up and over. We're gonna go actually tabletop position. So that is on all fours, shoulders stacked over wrists, hips over knees. We're gonna take a couple cat cows. Okay. A lot of core work today. So we're gonna drop the belly, lift the chin, let the belly hang. After all that core work, that feels good, right? Then you're gonna reverse it. Pull your spine up towards the ceiling as you tuck your chest. Chin towards your chest. Nice work again. Just flow through, let the belly drop and then pull it up. A couple cat cows here with your own breath. Inhale, belly expands, drops out. Exhale, pull it in. Give me one more. One more cat cow. This feels so good, right? Lot of low back engagement. Lot of core engagement. After that last one, you're going to go ahead, find a neutral. Find a neutral spine. Tuck your toes under, push up and back for a down dog stretch. Opening up that posterior chain, those hammies, that low back. Nice. Just pressing your chest towards your thighs. This should feel really good. Walk your hands back to meet your feet. Grab ragdoll pose opposite elbows or biceps. Just let it all hang heavy. Think about relaxing your mouth, your jaw. Releasing the tongue from the roof of your mouth. Carry a lot of tension right there. Sometimes I need someone to tell me to relax my jaw. It's kind of funny. Bend at the knees, roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. We're gonna do a quick chest opener and a back opener. Let's start with the back, actually. So I'll face you go right arm out, left arm follows. Push towards me. Push, push, push. Opening up the back. Nice work. And now you're gonna reverse that. So you're gonna take the right arm back. Left arm follows. Big inhale, chest expansion. Chin up towards the ceiling. Just opening up through the chest. Lot of plankton today. Opening up those shoulders. Go ahead, flap the wings a couple times. We're gonna finish where we started. So reach up nice and tall. One wrist grabs another and you Reach up and over big side body stretch. Open up those obliques and up and over. Other side, reach up and over big side body stretch. That should feel so good. Awesome job, you guys. Thank you so much for joining me for this 30 minute cardio and core workout. You absolutely kicked it out of the park on the I'm so proud of you. Thanks for joining me and I hope you come back. Try this workout again. You can always scale it up. Strive for those planks on the toes. There's always a way to challenge yourself, so keep working at this 00:30 program. Keep coming back for more. I look forward to sweating with you.