High-intensity cardio and strength circuit with fast feet, single-leg balance drills, and shoulder raises with light weights. The instructor emphasizes core engagement, proper form, and controlled breathing throughout.
Alright, you guys, we're going into our third interval. For this one, we're gonna start with some cardio. You're gonna be light on your feet, picking up your feet off the ground, and we're gonna be turning directions just to keep you guys nimble and quick on your feet. And then we're gonna be picking up our weights and we're gonna be doing some shoulder raises working our core and balance as well with one leg behind, and we're gonna be alternating legs. So get ready, get those feet about shoulder width apart. All right, you guys, hands up. I want you to tuck in that core and pick up those feet. Good. You're on the balls of your feet as you're doing this. We're really gonna start to get our heart rates up here. 8 more facing front. 8, 7, 6, 5, you got it, 4, 3, turn to your left. Good job. Keep those feet moving. Keep that core tucked in tight. Good. Here's 8, 7, 6, 5, 4, 3. Now turn it to the other side. Good job. Keep working it. Good. Your legs should be burning. 4 more like this. 4, 3, 2, and 1. Shake it out. Grab your weights. Keep that core tucked in for balance. Right leg is going —come behind, bend that standing leg, lift, and you're gonna give me arm raises leading with your elbows. Back, good. Lift. Keep your head and neck aligned. 2 more like this. Lift and lift. Bring that leg down, shake it out. All right, let's bring the left leg behind, tucking in that core, bending that right leg. Here we go. Lift. And lower. Lift. You got it. Up. Working the deltoids, working the core and the glutes. Gimme 2 more. And 1. Good job. Shake out your legs. Drop your weights. And let's pick up those feet again. Get that heart rate up. Good job. Work it. Tucking in that core. You guys are doing awesome. Have fun with this. Let's turn it. Nice work, you guys. Keep breathing, keep moving. Turn it to the other side. Good job, keep it up. 4, 3, 2, and 1. Shake it out. Grab those weights once again. Leading with the right leg behind you, tuck in that core. Arm raises up, down. Good job, excellent work. Head and neck are aligned. 4, 3, 2, 2, and 1. And shake it out. Let's go to the other side. Really find your balance, find something to focus on, and you're gonna lift and lower. So we're leading with our elbows once again, working the deltoids as well as the core. Give me 4 more. 3, good job. 2, and 1. Bring those weights down, shake it out. Great job, everybody. That was an awesome third interval. We'll be back with our next one soon. See you next time.
