Shred Day 10: 25-Minute Cardio Abs

Hi, I'm Lindsay Baumgren, fitness trainer. And today I'm partnering with NOW to bring you a cardio and core workout that you can do in 20 minutes at home with a set of dumbbells. I have the awesome Rachel with me. Hi. Rachel's gonna be offering low impact modifications. So you can follow along with her or stick with me. It's up to you. All you're gonna need is a set of dumbbells for this workout. And it looks like this. You have two circuits. Each circuit has a strength circuit and a cardio tabata circuit. We'll start on the strength. It'll be two to three exercises. You'll do them for 40 seconds of work, followed by 20 seconds of rest times two sets. And then we'll move into a cardio tabata burn where you have two exercises done for 20 seconds of work, 10 seconds of rest times three sets, and that's it. You're gonna knock out those two circuits and you're gonna be done. It's a quick and dirty 20 minute cardio and core workout. And there's not a single crunch. No crunches in this cardio and core workout. Are you ready, Rachel? Let's go. Let's get started with a good warmup, you guys. Okay, so let's start. Feet are stacked underneath the hips. Big inhale. Reach up nice and tall. Give me a baby back bend. Pull those elbows down towards your hip pockets. Reach up nice and tall. From here, give me a nice forward fold. Reach those fingertips towards your toes. Soft bend in the knees. You're going to touch the toes. Stand up, reach overhead. Calf raise. Nice right there. So hip hinge and then reach for the sky and roll to the toes. Warming up the calf, the ankle and the core. The hamstrings. Hitting it all. Preparing those ankle joints. If you want to jump today, you can go ahead and do that. Otherwise you can keep it all low impact. You're going to take two more right here. Awesome job. Reach up nice and tall. Last one. Right here. Hip hinge. Reach up nice and tall. Rachel and I are going to step to the back of our space. We're actually going to do a plank walkout. So you're going to do that hip hinge. You're going to walk out to a high plank position. Then you're going to walk your hands back towards your toes. Stand up tall. Reach for the sky. There it is. Nice. Warming up the shoulders and the core. Putting it all together now. Stand up. Two more just like it. Walk out, find that high plank Nice. Walk back in. Tap the toes. Last one. This time you're going to hold high plank. Hold that high plank position. Hold it here. Shoulders stacked over wrist. Core is nice and tight. Step your right foot outside your right hand. Give me a nice easy twist. Gaze follows fingertips. Drop your right elbow towards your right shoe. Open it back up. Nice. Set the hand down. Step back. High plank, slow knee climb. So drive those knees towards your chest. Option. Keep it here. Option. Pick up your tempo. Pick up your pace for eight. Seven, six. You got it. Five, four, three, two, one. Left foot outside the left hand. Easy twist. Nice. Drop the left elbow towards the left shoe. Nice. Reach it back. Open. Step back. Find that high plank. Two push ups. Knees or toes. Down, up, down, up. Find that plank. Hold it here. Slow burpees. Step the right foot, the left foot. Stand up. Take it down. Step back. Step, step back. Now go left foot, then right foot. Stand up. You got one more each way. Let's finish it. Right, left. Stand up. Take it down. Nice work. Last one. Right here. Take it. Left, right. Stand it up. Let's jack it out. Jack it, jack it. Option. Tap it or jack it. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. We're gonna get you ready for a move you're gonna do today. Tap. Take a giant step to your right. Two squats, one standing crunch. That's the only crunch today, right here. You're going to squat, stand, squat. Knee to elbow. Squat, stand, squat. Knee to elbow. Nice. Right, they're moving side to side. We're going to train in all planes today. That helps work our mind, work our core. There you go. Nice. One more. One more. Squat, step, stand, squat, crunch. Are you nice and warm, Rachel? Warm. Awesome. If you need more of a warm up, go ahead, take it at home. Otherwise we are jumping in to this workout, starting on strength. Okay? So it is 40 seconds of strength. 20 seconds rest. I love this format. My all time favorite. This is Rachel's favorite format, strength and tabata. It goes so fast. It's so fun. It does. We're going to start at the back of our space. We're holding two dumbbells, one in each hand. You're going to drop down into a squat, set those dumbbells on the ground, walk out to a high plank, Give me a push up from your knees or toes. Walk back in, find those weights, stand up tall, squat plank, walk out and push up. A big complex move to start off this workout. Are you ready? Let's go, let's go. 40 seconds. In three two. Let's go. Let's go. Squat, set them down, walk out, find that high plank. Give me a push up knees or toes. Walk back in, find those weights, stand up tall, big, full squat. Walk out to that high plank. Push up. Nice work. Walk it back in. 40 seconds right here. A big, complex move. You're not going to get a ton of reps in. Go at your pace, your tempo. Nice work, you guys. Warming up the legs, the shoulders, the chest, the core. This is non traditional core training. And. And you got 10 seconds here. 10 more seconds. Yes. You can walk it out. Nice. Right here. Finish it. 5, 4, 3, 2, and 1. Stand up out of it. You're only going to need one dumbbell for the second move. We're going to hit a little bit more upper body. Okay? So you're going to give me one pivot press. Take this dumbbell, hold it horizontally, push right, bring it in. Halo and pivot. Press left. Halo. Let's press right. In three, two, let's go. Push and halo. Push and halo. So we're working the core. Shoulder mobility, nice. Anytime you push a weight away from your body, those deep transverse abdominal muscles need to activate every time you exhale. Today, chance to work that deep core. Distal core training right here. You're going to feel the shoulders, you're going to feel the core push. Nice work. Awesome job, you guys. Push and get that weight behind the head. You got five, four, three, two, and one. You're going to take this one weight, put it just in your right hand holding the dumbbell. Horizontally or vertically? Sorry. I'm going to go right foot forward. Left foot's going to step back to lunge. I'm going to find a nice split lunge stance. I'm going to lunge and swing. Lunge and swing. Having the weight just on one side of the body is really going to make these obliques work. We go in three, two. Let's go. Lunge Swing. Nice. So it's a split lunge. My feet are staying planted. Awesome. You can always slow it down, take it at your pace. Unilateral training, holding the weight on one side of the body makes that core work. It's going to raise your heart rate. Feel all those small stabilizing muscles in your legs. Your knee. Nice. Keep that knee tracking out. You got this. Come on. Yes, you can. Right here. Nice. 10 seconds. Feel those legs. Feel those abs. You got it. Go. 5, 4, 3, 2, 1. Nice work. 20 seconds to recover. Those are your three moves. We're going to repeat them same Thing. Grab the other dumbbell, squat, plank, walkout, push up. That's where we start, at the back of our space. 40 seconds. You got about five more seconds to recover. Big inhale through the nose. Big open mouth, exhale. We go in three, two. Let's go. Squat. Set it down, walk out, find that high plank. Give me the push up knees or toes. Walk back in, find those weights, pick them up, stand up. One big full squat. One big plank, walk out. One push up. Nice flowing through each of these moves at your pace, your tempo. You don't have to stick with us. Go at your pace. It's your 40 seconds. You do your best. Forget the rest. Awesome job. Stay in it. Stay in it. You got this. Come on. 10 seconds, guys. 10 seconds. Let's go. Nice. Finish it. 5, 4, 3, 2, and 1. Nice work. Back to that one. Dumbbell. Halo core pivot press. Halo abs wrapping that weight around your head. Shoulder mobility, core stabilization. Our core does what Rachel stabilizes the trunk as the limbs move away. Push left in 3, 2. Let's go. Push left. Nice. Halo. So the core stabilizes my body as I push my arms and legs or this dumbbell away from my body. On that pivot, hips, follow toes. So pivot toes and hips, pivot. Nice. Protect those knees, toes and hips, pivot. You got it. Pivot and halo. Nice work. Pivot and halo. Awesome job, you guys. Stay in it one rep at a time. Come on. Five seconds here. Let's go. Finish it. Last. Three, two, one. Nice work. Lunge swings. I'm going to take that dumbbell in the left hand this time. Left leg is forward. Right leg is going to step back to lunge. Right knee is going to drop to that mat again. I'm going to lunge and swing. Power comes from my legs. Really got to activate this side ab muscle to stabilize me. We go in three, two. Let's go. Lunge, swing, lunge, swing. You can put this other arm out for counterbalance. You can maybe swing it with you. Pretend there's a weight there helping offset that load. Nice. One side might feel easier than the other. Totally normal. Your pace, your tempo. Stabilize that core halfway. Come on. Use those legs. You feel them. You got this, guys. Stay in it. Raising that heart rate. Finishing strength right here we go to cardio tabatas next. Get excited. Five seconds, finish. Five, four, three, two, one. Nice work, dumbbell. Down we go. Bodyweight. Cardio tabata. Grab some water. We're going to raise that heart rate. 2 moves, 20 seconds. On 10 seconds, rest. You only got to do it for 20 seconds. 3 sets. Your first move. Squat, quick hits. Squat. Hit it, hit it. Little quarter turn, like you're surfing or wakeboarding. Rachel's got a tap, low impact move to come down to the ground by the high plank. Four mountain climbers. One, two, three, four. Open to tee. So you're gonna do four climbers, open to T, alternating sides each time. Squat, quick hits, climbers and T. Are you ready, Rachel? Let's go. Let's go. Two moves, three sets. 20 seconds. On ten second rest, we go in three, two. Let's go squat. Hit it, hit it. Come on. It's only 20 seconds. Yes, you can. Your pace, your tempo, your pace, your tempo. You only got two moves. Knock it out. This is strength training for your heart, your cardiovascular system, right? Here you go for 5, 4, 3, 2, and 1. Find that plank. Four climbers open to tee. Catch your breath. You there. In three, two. Let's go. Climb for one, two, three, four. Open to side plank right here. One, two, three, four. Rachel's just slowing it down. Dropping to that inside knee as needed. 1, 2, 3, 4. Open to T. Keep those hips nice and high. Let's go. Five, four, three, two. And you're out. Rest for 10. Back to move one. Squat, quick hits. Squat, quick hits. Whoo. All right, it's going to stay high. We go in three, two. Let's go. Let's go. Squat. Hit it, hit it. Come on. Yes, you can. Your pace, your tempo. It's your 20 seconds. Push yourself right here. Raise that heart rate. You got this. Yeah. Stay in it, stay in it. Come on. Nice work. Five seconds. Five, four, three, two, one. That 20 seconds goes fast. So does that. Ten second rest. Here we go. Set it up. Four climbers to T in three, two. Let's go, let's go. One, two, three, four. Open that side plank. You got it. One, two, three, Four. Cardio and core right here. That's what you signed up for. Come on, finish it. Come on, come on. Five seconds. Nice finish. Three, two, and you're out. One more time through those two moves. One more time. Squat, quick hits, climbers to tee. Last time. In three, two. Finish it. Squat. Hit it, hit it. Come on. You got this. Yes, you can. So stinking strong, that's what you are. 10 seconds here. Whoo. You can do anything. Yes, you can. 5, 4, 3, 2, 1. Last time. We go climbers. Climbers to tee. Climbers to tee. We go there in three, two. Let's go, let's go. One, two, three, four. Open to that side plank. Come on. Last time. One, two, two, three, four. Side plank. You got this. One, two, three, four. Finish it right here, team. Yes, you can. Come on. You ready for five? Four, Three, two and one. You're out. Nice work, Rachel. There we go. Grab some water. Circuit one. Done. Moving on. Circuit two. You guys, circuit two. You got two strength moves. 40 seconds of work, 20 seconds of rest, and then we go. Two cardio moves. You only need one weight for this set. One weight. Let's start with the weight in the right hand. Rachel's going to take it standing. I'm going to take it from a half kneeling position. Left leg forward, right knee on that. It is a hinge, swing, stand up and press option to add that balance. Hinge, swing, stand up and press. So I'm working on decelerating down to the mat and accelerating. That's where the core strength comes in, deceleration and acceleration. The core helps control that. So I'm going to start kneeling. Dumbbell. Right hand, right knee on the mat, left leg forward. 40 seconds. We'll do the other side the second time through. We go in three, two. Let's go. Hinge, swing to the shoulder. Drive up, Stand. Nice. Take it down. Hinge, swing, drive. Decelerate. Nice. Decelerate down. Accelerate. Up. That's big. Powerful movement. Control it down. Power it up. Nice. Control it down, power it up. This is non traditional core training right here. Let's go. You got it. One of my favorite moves. I love this one. Functional training. How often do you get off the ground like this? 10 seconds. You got it. Stay in it. Final five, four, three, two and one. Nice work. One dumbbell. That move that we practiced in the world. Gonna hold a dumbbell on my chest? Start on the right. Squat, stand, Squat, crunch. Okay, giants up to the right. Two squats left. That's where we go. Get that dumbbell at the chest. You're there in three, two. Let's go. Let's go. Squat, stand, squat. Standing. Crunch. Squat. Left, now left. There you go. Nice. Awesome. You'll get the hang of it. Standing crunches. The only crunches you're going to do today in this cardio and core. Boring crunch. There's no boring crunches here, right? No boring crunches. You got lateral movement, a lot going on. Nice work. Stay with it, guys. You're crushing it. 10 seconds here. 10 seconds here. Nice. Final five, four, three, two, one. Recover. Same thing. Half kneeling, hinge, swing, dumbbell. Left hand, right leg forward. Left knee finds the mat. Hinge, swing, drive and press. Accelerate, decelerate. You ready? Let's go. Set it up. Round two in three, two. Let's go. Hinge, swing, drive and press. Control it down. Hinge, swing. Power up. Control down. Power up. Control down. Nice. Push. You got it. Make it big. Make it powerful. You're gonna feel that core working from every angle. Not to mention legs and glutes, back, shoulders. It's all working here. There's that balance. Come on, pregnant Lindsay. 10 seconds here. You got it. Let's go. 5, 4, 3, 2, 1. Whoo. Squats. Take a giant step left. Giant step left. Two squats right. Gonna hold that weight right at your chest. Squat, stand, squat, crunch. Whoo. Heart rate gets so high last time so fast. Here we go. Rack it up. We go to our right in three, two. Let's go, let's go. Squat, stand, squat, crunch. Squat, stand, squat, crunch. Love adding that lateral movement makes the mind work and the muscles work. You got it. Finish off this cardio and core strength circuit right here. We're going to amp it up with a round of cardio tabata. That's what's coming. You got it. Stay with it. Squat, stand, squat drive. Yes, you can. 10 seconds here. Come on. Nice. Stay in it. Final five, four, three, two, one. Dumbbells down. Grab a quick sip. Cardio tabata to finish. Okay, two moves. 20 seconds on 10 seconds off. Three times through. Your first move is a tricky one. Single leg. Follow me. Double leg. You're just going to do skaters with Rachel Option standing on your right leg. Front back skate left. Nice. Front back skate left. Back, front back skate left. Imaginary line. I'm hopping over it. And then I'm just performing a single sided skater. That's move one, move two. I come back to that plank position. Bend, extend, tap, tap one plank launcher. Two shoulder taps. Okay, those are your two moves. You just got to do them for 20 seconds. 10 seconds to recover. Three times through. Then we're out of here. This 20 minute cardio and floor. Let's go. Finish big, guys. Finish big. Standing on my right leg. Option Skaters with Rachel. Option. Single leg, front back skateboard. 20 seconds. In three, two. Let's go, let's go. Front back skate. Front back skate. Challenge. The balance challenge. The core right there. Hop, hop, skate, hop over that line. Up and over. Bend to the side. Little front back action. Little side action. Training in all planes. That's what we're doing today for three, two and one. Nice work. Find that plank one. One launcher plank. Two shoulder taps. One launcher plank. Two shoulder taps. You're there. In three, two. Let's go, let's go. Bend, extend, tap, tap. Bend, extend, tap, tap. Bend, extend, tap, tap. You got it, guys, come on. It's only 20 seconds. You're halfway. You're halfway. Yes, you can stay in it, stay in it. You got three, two and one. Recover. Back up. Same thing. Other side. This time. Standing on my left leg. Front back. In three, two. Let's go, let's go. Front back. Skate. Nice. Hop over that line. Skate right. Hop over that line. Skate right. You got it. Hop, hop, skate. Right there. Tricky core moves. Single leg. Unilateral training. My favorite way to work the core. For three, two. You're out. One. Launcher plank. Two shoulder taps. Come on, guys. Round two. Let's go. You're on in three, two. Let's go. Let's go. Bend, extend, tap, tap. Bend, extend, tap, tap. Come on, you got this. It's only 20 seconds. You. Yes, you can. You can do anything for the last 5, 4, 3, 2 and 1. Woo. One more time. This is it. The big finish. We both go skaters. All out skaters for round three. Push right in. Three, two. Let's go. Skate, skate, skate. Come on. Use those big outer glutes. Push and drive. Right here. 20 seconds to move side to side. Raise that heart rate. Let's go. Dig in. Final five. Four, three, two, one. One more time. Plank launcher. Shoulder taps. This is it. We are stretching. Here we go. Finish it. Three, two, let's go. Bend, extend, tap. Tap. Bend, extend, tap, tap. You're crushing it, guys. So close. So close. You got this. 10 seconds. 10 seconds. Big finish. Come on, make it happen. Yes, you can. For four. Three, two. You're out. Woo. Way to go, Rachel. There we go. 20 minute cardio and core. Raise the heart rate. Burn out that midsection. Actually, we worked every muscle from shoulder to pelvis down to toes and heels. Here we go. Find a nice cat cow. Let's stretch it out. Tabletop position. You're going to drop the belly. Lift the chin. Finally. Let that belly just relax. Now reverse it. Tuck that spine up towards the ceiling. Tuck the chin towards the chest again. Drop the belly. Lift the chin. Quick and dirty. 20 minute cardio and core. I love it. And reverse it. Spread those shoulder blades apart. Awesome job. Nice work. Right here. You're going to hold this. You're going to kick your right leg out. You're going to take your right arm. You're going to inhale, lift, exhale. Thread the needle. You can bring that shoulder and ear down to the mat a lot of shoulders involved in a couple of those moves. Planks, push ups, plank walkouts. A lot of shoulders naturally involved in that. Just stretching through that shoulder blade. Little neck stretch, little inner thigh. Hip opener right there. Nice. Hold it here for 3, 2, and 1. Bring it back to center. Hips are going to stay high. Hands are going to walk out. Forehead comes to the mat. So it's like puppy dog or. I'm sorry, it is puppy dog. Like child's pose, but the hips stay high. Little puppy dog stretch. Maybe you can press those elbows into the ground. Can you get those elbows really open up those lats? That should feel good. Hold it here for 3, 2, and 1. Walk those hands back underneath the shoulders. Let's kick it out other side. So left leg is going to kick out. Left arm sweeps up. Big inhale, exhale. Thread that needle. Left ear, left shoulder to mat if you can. Opening up through that. Left inner thigh, left hip, left shoulder and neck. This is a nice stretch. I could just hang out here. Feels so good. Absolutely earned it. Hold it here for 3, 2, and 1. Nice work. Right here. Let's push it up and over onto our backside. One final hamstring stretch. Because it feels so good and it's so important to our low back. Big inhale. Reach up nice and tall. Flex your toes towards your face as you exhale slightly hinge forward. Reach, reach, reach, reach. Hold it here. Push the hips back. Flex the toes towards your face. Hold for 3, 2, 1. Now you can collapse and reach for the toes if that's comfortable for you. Widen my stance a little bit here. Make room for baby. Awesome. Just rounding up through that back. Letting everything sink down. So proud of you guys. Way to knock out this. 20 minutes, cardio and core. That's our time together. If you need to keep stretching, go for it. Thanks so much for joining us. Awesome job, Rachel. Way to go. Awesome job to you. And we hope to see you back here for another sweat session. Have a great day.