Tommy Cassano leads a 10-minute cardio and core circuit at Zion National Park, alternating 30-second bursts of jumping jacks and mountain climbers with side planks and flutter kicks. He emphasizes proper form, breathing, and modifications like lowering your hand or foot if you need to.
What's up everybody, Tommy Cassano, founder of Outdoor Body, out here in Zion National Park. This place is stunning. So today we got an Outdoor Body workout for you, core and cardio. 30 seconds of cardio, 30 seconds of core. We got 10 minutes nonstop. If you've never been here, you have to come. And then you got to hike up to where I am, observation point. You're going hard. Remember, you can always do it 2 rounds, 3 rounds, a little bit of mobility before, stretching after. We're gonna get right into it in 2 seconds, starting off with jumping jacks. In 3, 2, 1, let's go! Find a nice area. Just imagine being in Zion National Park with me right here. Wow, place is awesome. Observation point. My favorite hike here, obviously, Angels Landing. If, um, you familiar or not, that's a really amazing hike too.
Let's go.
We're gonna go right into side plank on the right.
30 seconds right here.
Go, arm up, arm down.
Holding tight. 15 seconds, let's get it. 10 seconds. 3, 2, 1.
Jumping jacks again, then we're gonna go side plank on the left.
Yeah, now this is a big edge, so gotta make sure I'm safe always. 10 seconds, let's go! One, and on the left forearm, let's go!
Holding tight. You can always put your hand down if you need a break, or you can put your top foot over 10 seconds.
5, 4, 3, 2, 1. Coming up, you got high knees, 30 seconds.
High knees bicycles, and we'll go high knees flutter kick.
It's just all strength.
Views up on Observation Point.
Let's go, 5 seconds.
And down, going right into bicycles. 15 seconds. 3, 2, 1, straight up, right back in the high knees.
Let's go!
Then we got flutter kicks. 10 seconds, come on! 3, 2, 1, coming back down.
Hands underneath the butt, cross it over. Actually, we got flutter kicks. I said what we're gonna do and we're gonna do it. Let's go. Core tight, stomach tight.
Let's go.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Here we go, we got our jump ropes. Yeah, so it's just making sure elbows tight, you got your wrist circling on the balls of your feet, really getting those calves activated. Getting the shoulders and wrists.
10 seconds, let's go!
And next we got our toe taps. Here we go, on our back.
We got our legs straight up. Tap, tap. Reaching as high as you can go, getting your legs straight as you can.
5 seconds. And down.
Back to jump ropes, let's go.
Got it, come on.
10 seconds.
No more We're going to do crossovers back on our back.
3, 2, 1, here we go. Now we got crossovers. Hand underneath, crossing over. Breathing, breathing. 5, 4, 3, 2, 1.
Going right into mountain climbers.
Remember, shoulders right above the wrists, bringing them through.
Let's go, let's go!
10 seconds. 5, 4, 3, 2, 1.
Standing crunch. Hands behind right here, crunching straight up.
Love this exercise.
Do this a lot in my videos in between. Really engage the core.
You get the side serratus squeezing, squeezing.
10 seconds and we're going right back into mountain climbers.
And let's go!
Come on! 20 seconds! Come on!
10 seconds, let's go! 5, 4, 3, 2, 1.
Standing crossover.
So crunch, really crunch it over. Breathe out every time. Hands right on the side of the head. Right into ground taps.
Let's go! So tap, come up, tap, legs close, wide, and tap.
The— we're gonna go high plank shoulder taps. Here we go.
High plank right here, tap the shoulder. You go as fast as you want. I like to control Stomach tight, hands right above, or shoulders right above the wrist, making sure everything's nice and safe and secure. Always choosing form over the quantity of exercise. 3, 1, up! Ground taps, let's go! And we got high plank toe taps.
You can't touch your toes, then you just can touch your waist. Put your hands in your pocket. Last one, let's go!
Finish strong!
20 seconds.
10 seconds.
That is our core cardio Zion National Park. Thank you for working hard. Remember, 10 minutes is great, hard as you can, ramp up the metabolism, get your day started. But you can always do this twice, 3 times, mobility stretching after. Amazing work, way to work it. Engage your core, work on your core. Make sure you're breathing in all these exercises, and I will see you next time for the outdoor body workout. Thank you for giving 110%. Go have an amazing day. I'll see you next time.
