35-Minute Full Body Cardio Workout | Low Impact Cardio (NO REPEATS + No Equipment)

Hi, I'm Lindsey Baumgrand of Nourish Move Love and we are coming at you with a 30 minute low impact cardio workout using just your body weight. I have the awesome Rachel with me. Hi. Rachel's gonna be showing you how you can scale up each exercise and I'm gonna show you how you can scale it back and make it pregnancy friendly. Okay, so you don't need any equipment for this workout. It's completely low impact and it's all cardio using just your body weight. I am adding a bench right here. So you could add a bench, you could add a chair just to add an incline to take some pressure off my for all planks and burpee type of exercises. But you can do everything from the ground. You could add a chair or a bench. Ok. I'm going to use the chair or bench to show you mods. Rachel's going to show you how to do it from the ground and that's all you're going to need. Just you, your body weight and 30 minutes. And you guys are going to love this format because it's no repeats. That means you only have to do each exercise once. So if you like variety, this one is for you. We have 22 different low impact cardio exercises and they're broken into time blocks. So there are six blocks total. OK. Each block has four exercises. You're going to do each exercise for 45 seconds of work followed by 15 seconds of rest. And remember, you only have to do each exercise once. So you're going to knock it out and then you are done with it after you complete all four exercises. In block one, we'll take a little bit of a longer break, let the heart rate come down, and then we'll get right into block two and pick that heart rate back up. Okay, so it's 45 seconds of work, 15 seconds of rest, 22 exercises. We are going to raise your heart rate in a low impact way. Are you ready to raise your heart rate, Rachel? Let's go. Let's do it. She is like, let's do this thing. Okay. Bodyweight only. We're going to get started with a solid warmup and then we'll jump into our 22 exercises. So go ahead, start standing nice and tall. Feet are stacked underneath your hips. Give me a big inhale. Reach up nice and tall. Give me a baby back bend. Pull those elbows right down towards your hip pockets. Nice. Drop your arms. Let's just roll the shoulders up, down and back. One more up, down and back and now you're going to find stability in your left leg and you're going to pull your right knee up and give it a hug for two. So hug for two, step down, switch it out. Just this nice little two pulse knee hug. We're going to have some high knees for you today, okay? A variety of exercises. You get to choose how hard you want to push yourself today. If you want to add a little intensity and add a little bit of leaving the ground, totally up to you. Okay? Nice. Two hugs right there. Just pulling those knees up, opening up those glutes. Give me one more each side. Pull two and pull two. Now we're gonna do the same thing, but you're gonna switch to a figure four. So you're actually gonna grab your ankle. Ooh, that one feels nice and good. Right? So you're gonna pull two. Open the hips up a little bit. Open up those hips. I could use this for my outer glutes right here. A stretch I should do more often. Gonna find that balance right there. Soft bend in that standing leg. Could always grab something to hold onto if you need to. Nice. Give me one more each leg. All right. And then we're gonna go into some butt kicks. So standing, just pull your heels towards your glutes. Add those arms and pull. Open up the quads. Top of the thighs right here. Pull and pull. Nice. Transferring the weight from side to side. Pull those heels towards the glutes for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Keep those feet nice and wide. Toes are going to face me or slightly out. You're going to tap the toe, come up to a T. Tap the toe, come up to a T. So warming up the back side of our body. Low back hammies, glutes. There you go. Nice work. Little side to side movement. Little rotation in there. We're going to train in all planes today. We're going to go front to back, side to side and pivots and twists. You got four. Nice. Three, three. We're gonna sit those hips side to side in two and one. Now you're gonna drop the hips. Chest stays up. Side, center, side, lateral squat. Push it side. Nice. Warming up these outer glutes right here. That help us with those side to side movements. You got it. Opening up those hips. Awesome. Go for four. Nice work. Three and two and one. Now you're gonna give me a nice sumo squats. You're gonna tap the floor and jack it up, down together. Think wide at the bottom, narrow at the top. Add those arms. The entire Workout today. The bigger the arms, the higher the heart rate, okay? Anytime we bring those arms above our head, above our heart, it's going to raise that heart rate. Naturally, you take it at your pace, your tempo. Go for four. You got it. Three. Awesome job. Two. And one. You can walk those feet just underneath. The hips are a little bit wider. Big inhale, reach up, exhale, sink down to the bottom of a nice little lazy squat. Open up those hips. You can push those elbo into the inner thighs and just waddle side to side. Awesome. From here, plant your hands on the ground. Step back, find a high plank. You can take plank from your knees or from your toes. Hold it here. Tap those shoulders. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3. 2. 1, 2. Push ups. Knees or toes? I'll go for my knees. Nice. And up. Awesome job. From here, step the right foot outside the right hand. Give me a nice easy twist. Gaze follows fingertips. Awesome job. Here, drop that right elbow towards the right shoe. Open it back up. We're just opening up those hips so you get good range of motion. Replant the hands. Switch it out. Left foot outside left shoe. Nice. Left foot outside left shoe. That makes no sense. Left hand gaze will help. Fingertips. Left elbow comes down to left shoe. There we go. Open it back up. Nice. Step back. We're gonna go for a slow burpee. So step your right foot, your left foot. Stand up, take it down. Step back, step back. Now the left foot, then the right foot. Awesome. One more each way. Yes, you can. You got it. Go the right and left. Stand up. Take it down one more last time. Go left then right. Stand up. From here, let's go for tap jack. So just jacket, jacket option, taps. Nice. You can give me the full jack if you want. We're gonna tap right here for eight. 7, 6, 5, 4, 3, 2. High knees, so you can just march. It can add a little skip. Hup, hup. We're gonna skip it out. Nice. There you go. Nice. Drive those knees up right in line with the hip. Woo. Start to raise that heart rate right here. You got it? Yes. 8, 7, 6. You got it. 5, 4, 3, 2, 1. From here, let's go squats. Squat, but you're gonna tap the heel. Nice. Left, right, side to side. Little side to side movement. Little heel, tap in there. Awesome job. Go eight side. Seven, six. You got it. Five, four, three, two. Last move. We're going to shuffle laterally. So shuffle, tap, shuffle, tap, shuffle. And tap side to side. Like I said, we're going to train in all planes today. You got it. Shuffle, tap. Finish that warm up right here. Go for five, four, three, two, and one. You warm, Rachel? I'm warm. That heart rate is high. I'm not sure if it's because I got this baby on board or what, but my heart rate gets high pretty quick. So you're going to take today's workout at your pace. Okay? We're going to jump into our first block. Four moves all from a standing position. And you're going to do each move for 45 seconds of work, followed by 15 seconds of rest. I'm going to show you first move. It's a high knee skip. You could go right here like we did in the warm up, or take those hands overhead. Opposite hand, opposite knee. Tap it, tap it. That's your first move. You're gonna do it for 45 seconds. We'll walk you through the rest of the moves as we go. You ready, Rachel? Let's get it started. 45 seconds. Option to put those hands overhead. If you want, we'll start skipping with the right knee. You start on whatever knee feels good for you. We go in three, two. Let's go. Let's go. Skip and skip. Nice. You're driving those knees up. Option to add the arms overhead. It's going to keep that heart rate high. If that's not comfortable for you, just bring it down right here. You could always just drive and drive, drive and drive. You get to choose your pace today. Okay, guys, this is your workout. Nice. Right here. Opposite hand, opposite knee. You got it. Nice work. Right here. All about just moving, raising our heart rates today. No running, no jumping needed. Okay? Trust me, we're still gonna raise that heart rate. Yes, you can. Right here. Let's go. 10 seconds. Come on. Up and up. Let's go. Finish it. Nice. Final five, four, three, two, one. Rest for 15 seconds. Move to. Remember, you only do each one once. It is a squat swing. So like you were going to do a squats squat jump, but you're going to reach your arms back, drive your arms overhead. Down. Option to come up to a calf raise. You decide. We go in three, two. Let's go. Hip, back, up, down, up again. Bigger the arms, higher the heart rate. Option to add that calf raise at the top. Totally optional. You can always keep your arms right here and just swing up to shoulder height if that's more comfortable for you. You can always omit the calf raise and give me rapid air squats. You do what works for you guys. So many options. Right. Options for everyone today as a mama. Third time going through this pregnancy thing. It's my third baby. I like having options. Right. This whole pregnancy, postpartum, it's a humbling experience. Every day you need something a little different. Some days you get after it, some days you take a little off. Go for three, two, and one. Walk it off. Nice work. Two moves down, two to go. Before that, longer break, move number three. Lateral lunge. Two high knees. We're going to go just to our right. Lateral lunge, right drive. One, two. Lateral lunge, right. Only to the right. In three, two. Let's go. Lateral lunge, right drive. One, 2, lunge, drive. One, two. Nice. Get those knees up. Come on. You're just going to hit right this time, and we'll hit left next time. You got it. One, lateral lunge. Two high knees. How about raising that heart rate, making those legs work a little bit, too, right? Drive off that bent right knee. Come on. Yes, you can. You get to choose your pace, your tempo. You want to go faster than us, you work at your pace. Right here. Come on. What would it look like if I said 10 more seconds? What do you got for me? Right here. Go for 4, 3, 2, and 1. Recover for 15. Same thing. Other side. Lateral lunge. Just to your left. Two high knees. Let that heart come down. Last move is circuit one. Let's knock it out to the left in three, two. Let's go. Hit left, drive, one, two. Hit left, drive. One, two. You got this, guys. Right here. Come on. One rep at a time. That's what you break it down into. Up, up. Nice work. Get those knees up. Awesome job. Pump those arms right here. Cardio. With some bonus strength training built in. We love it. Come on. Finish block one strong right here. Get a longer break. That's what you're working for. It comes in 10 seconds. 30 seconds to recover. Right here. Finish it. 5, 4, 3, 2, and 1. Whoo. Walk it out. Nice work, Rachel. Block one is in the books. Let's grab a sip of water, recover. 30 seconds to rest. Let the heart rate come down. We're going to jump into block two. Same thing. Four exercises. 45 seconds of work, 15 seconds of rest. I'm going to use a bench for this circuit. Rachel's going to show you how to do it from the ground. Okay? Your first move is a launcher plank with two shoulder taps. So I'm going to come to the bench. Bend, extend, tap, tap, bend, extend, tap, tap. Rachel's going to show you how you can do that from the ground. I'm taking it to a bench to alleviate some pressure off the core. Ok. You do what works best for you. We're going to stay in that plank position for a solid amount of time during this workout. Do what works best for you at an incline if you need to. Okay, Here we go. Four moves. 45 seconds. One launcher plank. Two shoulder taps. We go in three, two. Let's go. Bend, extend, tap, tap. You get to take this at your pace, right? Taking a nice, wide, stable base with the feet to keep those hips from rocking as you transfer the weight from arm to arm in that shoulder tap, hitting the legs, the core and the shoulders. Nice. Awesome job, guys. One rep at a time. Gaze is straight in line with your neck or gaze is straight in front of you, keeping that neck in line with the spine. You got it. Come on, come on. Stay with it. We have a fun move coming up next. Getting a little tricky on you. 10 seconds. Gonna make you move athletically whether you're coordinated or not. You just got to give it a try. We go for 5, 4, 3, 2, and 1. Nice. I'm going to stay here and show you. You're on break. You're going to find that plank position. You're going to step your right leg forward, and I'm going to drive my left knee up. Step back. Left, step back. Right. Rachel's going to give you a front kick. Right. Front kick on the left. Step back, step back. I'm going to give you a knee drive. Rachel has a front kick. We go in 3, 2, 1. Just the right leg. Left knee. Okay. Right leg kick on the left. You're just stepping that right leg forward first time. Step that left leg forward the second time through. This is a plank lunge up kick. Big, complex move, getting yourself off the ground. Nice work again. I've added that incline. Take some pressure off my core. I'm just giving a knee drive instead of a full front kick. You do what works for you. Just keep moving. Yes, you can. Come on. 45 seconds. Stay with it, guys. You're in the final. Five, four, three, two, and one. Nice work. Get a step away. Oh, no. We're staying on the bench. On the ground. Plyo, push up. I'm gonna drop to my knees. Rachel's gonna do this from her knees on the ground. I'm gonna try and get a clap in between your option. Just push away. Try and get a little bit of air. Three, two. Let's go. Push up. Little air. Could add a clap. Just trying to get those hands to Leave the ground a little bit. Drop to the knees if you need to. Right? Really adding some power from the upper body right here, keeping that heart rate high. Big, powerful push. How do we raise the heart rate? Right. Oxygen's got to get to the blood. It's got to pump more. So the bigger the muscle group you're using. Chest, second largest muscle group in the upper body. More oxygen and blood. Your body's got to make get there. Come on, let's go. That made sense, right, Rachel? Totally. If I'm going to be honest, Lindsay, I'm not even listening to you. I'm so focused. 3, 2, 1. How are those pile push ups from the ground? I didn't hear anything you said. I was thinking about this. She's like, let me just get through this move. Okay, guys, plank up. Other side. So you're always going to step up left leg and then kick right leg. Okay. Left leg steps up. We go in three, two. Let's go. Come on. Right here. Step back. Nice. Step left. Drive right or kick right. That plank up right. Come on. You got it. Your pace, your tempo. Rachel and I are going to move at different paces. She's taking it from the ground. I got a bench. Come on, come on. Finish circuit two right here. You get to go back to standing for circuit three. Make it happen. Let's go, let's go. Finish strong. Come on. You're working for that longer 30 second break. That is what you're working for. And it comes in 10 seconds. 10 seconds, guys. Come on. Stay with it. Let's go. You're in the final five. Four, three, two, and one. Awesome job, Rachel. There we go. Way to crush that circuit from the ground. Grab some water, guys. 30 seconds to recover. Two blocks down, four to go. Six circuits total. Okay, move it into block three. All standing again. Okay, that was the block I was most nervous for. Well, there you go. So good having it out of the way. Done. Checked off, checked off. We are moving on block number three. You guys all standing. A lot of lateral movements in this one. We're going to start with a Heisman runner, so chop, chop, chop, chop. Drive. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Okay, moving laterally as you pull that knee up on that third. Hit, hit, drive. Okay, we're gonna go laterally, side to side. 45 seconds. You can always slow it down. You ready, Rachel? Let's go, let's go. Here we go. That 30 second break goes really fast. We're gonna move to our right, take a giant step left. Push right in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. Come on. 45 seconds. A lot of lateral movements here. Back to standing, back to really raising that heart rate. We went for some powerful moves that were more strength focused in circuit two. Now we're really back to that cardio push. Come on, cardio push. How you going to amp it up? Come on. Crank up the volume right here. Add some intensity. 20 seconds. Just keep moving. You got this. You got this. Only got to do each move once. Really get after it, guys. Dig in. 10 seconds here. Come on. Bring it home. Last five, four, three, two, and one. Recover for 15 seconds. Okay, next move. Squat, tap back. So I'm gonna go squat. Run, run. It's like you're running. Tap back, tap, tap. Pump those arms. Tap back, tap back on the right. In three, two. Let's go. Squat. Hit right, hit left, hit right, hit left. Nice runner. Squat, low impact. Gonna keep that heart rate going. Just keep moving. You got this. One tap back at a time. It's your 45 seconds. What are you gonna put into each move? Come on, you got it. Squeeze those glutes as you tap it back. Squeeze. Let's go, let's go. Come on. What would it look like If I said 10 more seconds? Yes. You can finish it. 5, 4, 3, 2, 1. 1. Awesome job. All right, lateral shuffle with a chop. So you're gonna make a fist with your hands. Shuffle, shuffle, chop. Shuffle, shuffle, chop. Rachel's gonna give you the chop. I'm gonna give you a press giant step left, push right in three, two. Let's go. Shuffle, shuffle. Push or chop? Push or chop? Push or chop? Come on. Moving side to side again. Get that coffee table out of the way. Make it big. Yes. Engage that core. Rachel's got that big chop. She chooses how much she's going to engage her core by how hard she chops. Create resistance with your own body weight. Right here. Let's go. You got it. Nice work, guys. Come on, come on. 10 seconds here. 10 seconds. Yes, you can. Just keep pushing. Just keep moving. 5, 4, 3, 2. And recover. Awesome job. Nice work. Squat with a ski run. Okay, so pretend like you have two skis on your feet. One squat ski ski. Left foot forward, then right foot forward. Okay. Squat with little ski. We go in three, two. Let's go. Squat. Ski, ski, ski. Nice. Just alternate splitting those feet a little bit apart like you're on skis or train tracks, whatever you want to think of. It's winter here in Minnesota, so we're gonna go with Skis. Nice. Come on, keep pushing. Raising that heart rate right here. Move number four. You're working for that longer break. Yes, you can. Just keep pushing. You're doing so good, guys. So good. Come on. Ten seconds here. Yes, you can finish circuit three. Nice and strong. Let's go. Final five. Four, three, two, one. Whoo. Longer break. Grab some water. Longer break. Grab some water. Awesome job, guys. Three circuits down, three to go. Good news is the last circuit only has two moves. So really like two and a half to go. And this one is, in my opinion, the most fun. Oh, I love kickboxing. Alright, guys, we're gonna raise our heart rate with some fun kickboxing combos, which I now know is Rachel's fave. So everybody, eyes on Rach. She's gonna crush this one. We're gonna start facing left. Right arm jab. Left arm cross. 1, 2, 3, 4. Jab cross. Speed bag. 2, 3, 4. Jab Cross. So it's a jab cross. Four count on the speed bag. Yes. We're gonna do this way once. We'll do the other side the next time. Okay, you ready for some fun kickboxing? Let's knock it out. Let's knock it out. Oh, no pun intended. She's punny, guys. Here we go. We're gonna knock it out. 45 seconds. In three, two. Let's go. Let's go. Jab cross. 1, 2, 3, 4. Jab cross. 1, 2', 3, 4. Knock it out. Come on. Yes. Put something behind those punches. 1, 2, 3, 4. Oh, that was hot. 1, 2, 3, four. Jab, cross. 1, 2, 3,4. Jab cross. 1, 2, 3,. Come on. Yeah. Find your rhythm, find your pace. Nice work. 1, 2, 3, 4. Jab cross. 1, 2, 3, four. Yeah. Nice work. It's fun when you get the hang of it, right? Come on. 10 seconds here. Let's go, let's go. Jab cross. 1, 2, 3, 4. One more, one more. Finish it. 1, 2. 1, 2, 3, four. Woo. There you go, guys. All right, now we go. Step back, lunge, alternate. So step back. Right drive. Right punch left. Step back. Left drive. Left punch right. Start stepping back. Right. In three, two. Let's go, let's go. Step back. Right drive, punch, switch. Left drive, punch, switch. Right drive, punch, switch. Opposite arm, opposite knee. If it feels goofy, just give me the lunge with a knee drive. Okay? You're alternating that step back lunge each time, right? Gonna test your mind and your muscles today. That's what keeps you mentally engaged in this workout, right? No repeats. You don't know what's coming next. You just gotta keep moving. Come on. Knock it out. Knock it out. There it is. Punch. Drive that knee up. Ten seconds here, guys. Ten seconds. Come on. You got this. Five, four, three, two, one. Nice work. Jab, cross four. Speed bag. Other side. Facing right. Jab. Left cross, right four. Speed. Big up high. My hair binder broke. Hey there. Going too hard. Tighten your ponytails. We go in three, two. Let's go, let's go. Jab, cross. One, two, three, four. Jab, cross. One, two, three, four. Come on. Throw those punches from the backside of your body. Jab, cross. One, two, three, four. Come on. Yeah. Get those arms up on that speed bag. Use those shoulders. 1, 2, 3, 4. I always do that. 1, 2. 1, 2, 3, four. Jab cross. 1, 2, 3, Four. Jab cross. So much going on. You should do it. I can't think about it right. Hard to talk and rub my belly at the same time. Let's go. Let's go. Finish it, Kyle. Five, four, three, two, one. That was an awkward finish. So awkward. Okay, but we did it. Last move. Block 4. Think of it as like a bob and weave. You're gonna go squat. Heel tap, heel tap. Heel tap. Okay, start stepping right. Tap the left. Heel in. In three, two. Let's go. Squat. Tap, tap. This is where it's always worth noting. I had planned to do 50 seconds on 10 seconds rest. Rachel's like, Ooh, maybe we should go 45. 15. Just a little bit more. Just that extra five second rest makes a difference. And now we all say, thank you, Rachel. Right? Come on, keep moving. Finish block four. Right here. You're working for that longer break. Let's go. Whoo. You got it. Stay in it. Come on. Just keep moving for 10. Nine, eight. You got this. Seven. Stay with it. Six. As you can for five, four, three, two. You're out. I'll take the extra five seconds rest. That is block four. Grab some water, recover. Let the heart rate come down. Two blocks left, guys. Two blocks. Moving on. Block number five. We're gonna go back to the bench. Okay? Rachel's gonna do it from the ground. It is a walking burpee. I know walking burpee. I'm gonna take it to a bench. Often you can step back, step in, stand up. Since I'm at a bench, I'm gonna jump back, jump in. Rachel's gonna give you a walking burpee from the ground. Okay? So you got walking burpees, and then we go mountain climbers, but they're Paired with high knees. Because 45 seconds of mountain climbers would have just been mean, even from Lindsay. All right, you guys, are you ready? We go burpees. You can walk them or you can jump them. You can add a bench or take it from the ground. You decide. Your 45 seconds of burpees starts in three, two. Let's go. Remember, you only got to do burpees once. Yes. You only got to do this once. One time. 45 seconds broken down, one rep at a time. That's it, guys. That's it. Come on. Yes, you can. Right here. Physical toughness builds mental toughness. Physical strength builds mental strength. Come on, you got this. Dig in right here. Doing this to raise your heart rate. Heart disease number one killer of women. Whoo. Getting a heart healthy and getting mentally tough. Making you a better wife. Mom. All those things right here. Come on, guys, finish it. Oh, you're almost there. Five seconds. Five seconds, let's go. Five, four, three, two. Recover. Nice work. Okay, you're gonna stay down. You're gonna hold that plank. You're gonna get me eight mountain climbers. Each knee counts as one. One, two, three, four. Go for eight, then stand up. Eight high knees. One, two. Each knee counts as one. Yes. Eight down, eight up. We go in three, two. Let's go, let's go. One, two, three, Four, five, six, seven, eight. Stand up. One, two, three, 4, 5, 6, 7, 8. Take it back down. Your pace, your tempo. Nice work. Remember, you could be doing just 45 seconds of mountain climbers. I mean, your choice, your choice. Come on. 1, 2, 3, 4, 5, 6, 7, 8. Crank it out, guys. You got this. Keep moving, keep moving. Ten more seconds. Yes, you can. Yes, you can. Stay with me for five, four, three, two, and one. Whoo. All right, tricep dips. Gonna let that heart come down a bit. Rachel's gonna join me on the bench. You're gonna give me one tricep dip, one reverse plank knee pull. So it looks like this. Dip and pull. Bend your knees, makes it easier. We go in three, two. Let's go. So one dip, one knee. One dip, one knee. The farther my legs are from my body, the harder it is, okay? The closer I walk my knees or my legs to the bench, the easier it's going to be. 45 seconds, guys. 45 seconds. That's it. One dip, one knee pull. Truly, a full body workout is what you weight. You know, we haven't done a body weight workout in a while, and I think because they're actually harder in a way, Sometimes body weight's harder. Come on. Keep those shoulders out of those ears. Nice long neck. You got it. Finish it. You're in the final. 5, 4, 3, 2, and 1. Awesome job, you guys. 15 seconds to rest. Come off that bench. Come off that ground right here. 45 degree Jacks. So you're gonna hit 45 front, 45 front Jack and jack. Hit the corners of your mat. Go right in three, two. Let's go. Hit right, left, right, left. Come on. Soft bend in those knees. This is where. Can you pick up that pace? Add some intensity with that tempo. Up big arms. Come on, let's go. Push it. Move number four of circuit five. How can you add some intensity? How can you do it? Let's go. Come on. Yes, you can. You're nearing the end of this workout, guys. Let's go. You got this. Yes. Go for 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoo. That is block five. Grab some water. Last water break, guys. Last water break. Block six. Only two exercises, okay? You have two moves. 45 seconds of work, 15 seconds of rest, and you are out of here. The cool down and stretch is on the other side. Okay, first move, squat jack jumping jack. Rachel's gonna do that, so she's gonna show you squat jack jumping jack. Squat jack jumping jack. Wide, narrow, wide, narrow. Wide, narrow, wide, narrow. Follow Rachel for high impact. I'll show you low impact. I'm just gonna go squat taps right here. Side to side. Big squat jacks. Yes. 45 seconds, guys. Two moves. Let's finish this thing right here. Come on. Squat jacks option. Add the jack at the bottom and the jack at the top. In three, two. Let's go. Rachel's got high impact. I'm showing you low impact. Come on. Pick your poison and get after it. Let's go. Yes. You can finish this workout. So sinking strong. You totally got this. Let's go. Come on. In it to win it. Right here. Finish it. You can see the light at the end of the tunnel. We are so close to finishing this workout. 22 cardio exercises. Raising your heart rate without running, without jumping. If you don't want to jump, you get to decide. Let's go, guys. Bring it home. What would it look like If I said 10 more seconds? Yes, you can. Yes, you can. Let's go. Last five, four, three, two, and one. Awesome job. One move, one move. Personally, one of my favorite athletic cardio movements, lateral shuffles. You're just going to shuffle, shuffle, tap, shuffle, shuffle, tap, shuffle, shuffle, tap. Let's go. Step Right, push left. In three, two. Let's go, let's go. Shuffle, shuffle, tap. Whoa. I gotta go. Two shuffles, two shuffles. Tap, two shuffles. Tap. Come on. Here we go. Option to reach for that ground. Option to just reach for your knee. You decide. Whatever is comfortable for you today. Let's go. Make some space. Make it big. Right here. This is your finisher. This is it. Come on. Raise that heart rate one last time. That cool down is on the other side. Yes, it is. Come on. It comes in 10 seconds. Let's go, team. Finish it right here. Last five, four, three, two. And you're out. Awesome job, Rachel. That is 30 minutes of low impact, high intensity heart raising. So proud of you guys. Nice work. Hands on knees, right? That's how we like to finish a workout. Let's cool it down. You earned it. Let's go. We're going to start standing. Big inhale. Reach up right where we started the workout. Pull those elbows down. Nice. From here, take the hands behind the back. Interlace the knuckles. Pull them away from the tailbone. Just open up that chest. Think about spreading the chest apart as you let the heart rate come down. Catch your breath. So proud of you. If you like this workout, we would so greatly appreciate a subscribe to our YouTube channel. Flap the wings right here. We have plenty more low impact pregnancy friendly workouts. We have high impact, high intensity strength training. You decide what season of life you're in. Okay, we're gonna go for a nice little gentle neck stretch. So go ahead, roll the neck side to side. Oh, there you go. Keep the right ear to the right to shoulder. Take the right hand to the top of the head and just create length from ear to shoulder. Think about sliding that left arm down your thigh. Option to stay here. Option to reach around. So my left hand reaches for the middle of my back. Palm goes out. Just stretching through the neck and the traps. A lot of those moves. High knees, everything. Slowly those shoulders start to creep up. Just create some length right here. Stretch out that neck. Awesome job. Hold it for 3, 2, 1. Gently release. Let's go side to side again. Left ear comes to left shoulder. Take that left hand to the top of the head. Gently create some nice space here and drop that right arm down the right thigh. Option to stay here. Option to wrap around for the middle of the back. Palm faces out. Just opening up through the trap, the shoulders, the neck. Awesome job, you guys. So stinking proud of you. It always feels good to knock it out. Raise the heart rate. Get a sweat in right no repeats is always fun. Nice. Roll the neck side to side. Personally, I like doing no repeats at the end of the week when my motivation might be a little bit lower. Let's go. Big inhale, reach up, exhale, Sink to the bottom of that nice, low, lazy squat. Okay, so I'm just pushing the elbows into those inner thighs. Sitting nice and low again, option to pry side to side, just opening up those hips. Nice work, you guys. So proud of you. From here, you're actually just going to push onto your booty. And we're going to go for a 90. 90 hip stretch. And so front right shin comes parallel back left foot, creating 90 degree angles with both legs, creating space between my heel and my knee. And I'm gonna think about splitting this right shin in half with my chest. So hinging forward, you're gonna feel this actively stretching through this outer right glute. And if I press down right here on my left knee, I'm also gonna get a nice inner thigh stretch right here. Nice 90, 90 hip stretch. Pushing both knees actively into the ground as I hinge from forward trying to split my right shin in half. Nice work. Awesome job. Can you hinge forward? Big inhale through the nose. Big exhale, hinge a little bit further. Awesome. Hold it here for three, two, and one. I'm actually going to roll all the way down to my right forearm, and I'm just going to pull my quad right here. Just nice little quad stretch. Think about tucking that tailbone right underneath your rib cage, opening up through that hip flexor. Nice little quad stretch. A lot of lower body involved in today's cardio workout, but it was a fun one. It was fun. I just love that the format just moves so fast. 22 different. Done before you know it. Done before you even know it. Right now you're sweaty and ready for your day. All right, let's sit back up. 90, 90. Stretch the other side. So left shin comes to the front again, creating space between heel and knee. 90 bend in both knees. Think about splitting this left shin in half as I hinge forward with my chest. So split that shin in half with your chest. It's easy to fall out towards the knee. Harder to get in that midline. That's where you're really going to feel this glute stretch right here, this hip stretch. Nice. Actively pushing both knees into the ground. Let's do that Big inhale through the nose. Exhale through the mouth. Can you hinge forward a little bit further? Nice. Hold it here for 3, 2, 1. I'm going to roll down. Left forearm's going to come to the ground actively going to stretch this other quad, so I'm going to tuck that tailbone underneath. Nice little quad hip flexor stretch right here. So proud of you guys for finishing this workout with us. You absolutely crushed it. 30 minutes of low impact cardio. A great way to kick off your week or to end your week, whatever you decide or your day. I'm all about going for that second coffee. I'm like, that is what is on the other side of this workout for me. That's what excites this mom right here. Sit up nice and tall. Awesome job, you guys. Let's find a final butterfly stretch. Soles of the feet are going to touch. Okay, I'm gonna roll the shoulders down and back. Sit up nice and proud. Spread that chest apart. Slightly hinge forward. Just opening up through those inner thighs. Spread the chest apart. So proud of you guys. I hope you loved this workout and if you did, we hope you drop a subscribe to our channel, Follow us on social and of course you can always find more workouts. Whether you want low impact or you want high intensity strength training or barre and yoga, we have it all and you can find it@nourishmovelove.com have a great day.