Today you guys are gonna learn how to do cardiovascular do some cardio. We have coach Bertha cross. So she's gonna give you a really awesome exercise program, which is going to teach you how to do five different exercises. And you're going to do them for 30 seconds, and then for a minute, and then for two minutes, so you're going to do three reps, three sets, three sets. Yes, we're going to do three sets. So you guys ready?

We're already ready. We're about to warm up. Yeah, she's gonna take it and she's gonna keep moving. All right, okay, well, let's get started and we feel that energy. We're going to be doing cardio. Yes.

So we love cardio cardio, gets our heart rate up and makes you feel good. And so what I'm going to do is show you pretty much five exercises that you can do cardio wants, and you should do three sets of the five exercises I'm going to show you. But what you want to do is time it out, you know, do 30 seconds of each one just to warm your body up to 30 seconds of each five exercise. And then after you finish that you could take a 20 seconds, you know, break or so maybe some people take a minute, and then you start up the next set. And this you want to increase it. So the next set, do one minutes, five exercises, you can do the same five exercises to one minute.

And then the next set, you're going to do what? Two minutes. It's all about double, double, double double right. And you don't need exercise equipment. So you know what that means? No excuses.

Let's do this. All right. Okay, so getting warmed up. The first thing you want to do is we're going to just kind of loosen up the muscles a bit so do what we call butt kickers. Just going to about 10 of those butt kickers where you just kick in the butt and satisfy or 56789 and 10 great. And I always like to kind of loosen up with squats too, you know, just kind of loosen the body up, just go as far as you need to.

And do about 10 of those just loosen up the body. So people feel like that's a workout, just loosen it up. But you got to loosen that body up so you can make sure, no injuries. Don't want to exercise on tight muscles. Great. And I always like to give that core a little twist.

All right, it's nice. And this is a time where you can go a little bit faster than your usual muscle memory when you're doing strength. Right? That's great. And if the arms up because it can be used in the arms. We're going to use an ABS then use the back and we're going to get that heart rate going with the cardio.

Great. Okay, so Okay, so the first thing we want to do is we're gonna do a Basic skate movement. So with the skate movement, you're going to slightly bend over. And you're going to take the right leg and bring it behind the left, right. Wow was first step. Okay, great.

Demonstrating the other leg. Great. Okay, so just do this now. Just do it slowly first, just to get used to the movement. And then for 30 seconds at your own pace, I want you to just bring it up a little faster. 1234 arms can go any way you want.

And little jump to it. Go right ahead, but bring that leg over. scape movement. Nice move. And that will get your car you're going to do that for how long? 30 seconds.

You're right. Okay, great. So do that for 30 seconds. The next one. The next one you want to do, we call this one fast speed. So now we bring that heart rate up again, progressively born That that step, step, step, step, step.

So step, step, step, step, step, step, step. So, here we go. 30 seconds. Got a timer here. Yep, got a timer. 30 seconds.

So, okay, with that, you want to make sure you shake into the side. You know, you got to Shake it off, shake it off, let it go. Okay, and you can take your arms and do anything you want to do with your arms. If you want to take them, bring them out to the side, we want to we're going about this, make sure your form stays the same. Make sure Shake, shake, shake, shake so you can keep it right there. If you find that you have a little bit more energy as you advance, you just bring it up a little bit.

All right, 30 seconds, see how quick that was. So the next one we're going to do now is our famous jumping jacks. You can't do exercise without the jeopardy. So right with the jumping jacks, make sure that you're going out and back. Okay. Oh, that.

So we're gonna do this for how long 30 seconds. I'm starting my clock now. So you get started now and get ready 30 seconds. You can count if you want you don't have to because it's just based on seconds. You want some this time. Ah, there's that time where you probably thought I didn't set it.

I did set it I'm telling you to exercise to do of cardio. Great. The next one, you're going to do high knees. And this is basically just lifting up your legs. And if you feel a little bit more advanced, you can lift it and kick, left, kick, left, kick, left. Okay, great.

Then I'll take the side, left. 30 seconds now. That was a demo. I got so into it, okay. 30 seconds now. Okay.

So let's just do, lift, lift. You can keep it at this level or lift with a kick. Lift with Okay. All right. Good work. Good work.

Good work. Yes. Okay. Great. We're almost there. Another exercise we're going to do.

I call this my switch switch, but it's basically a fork 30 seconds, start now. Lift, lift, lift, depending on what level you are, you can keep it right here. Some of you can just tap, tap forward, back, and forward, and back. And forward. If you can't do the job, then you do the job. And you can just tap right now, and there's five cardio exercises that you can do here.

Is she awesome? Or what? Oh my gosh, that was amazing cardio, and she set it up so that you can learn how to do it and you can do it at your own pace and increase yourself at your own pace. So now you have the Strength and core. She taught you how to do today we did cardio, so and I'm tired and your work, so I said oh, they're gonna work me out here. So great.

So if she is tired, then no excuses. Coach cross says no excuses you should feel like you've done a really good workout as well. So thank you so much. Thank you is fantastic and if you want to learn more about what she does, or private sessions or some of the events that she does, go to fitness heights.com and learn more about coach Bertha cross. She is great and she's taught you so much information and this is the key when we're working with bouncing our blood sugar's we know we have to do a holistic approach and she gave you a holistic approach and how to do it. core strength and cardio.

So we have a seven day program that's been set up for you, and you get to now use it. And if you like it, then if it ain't broke, don't fix it. Just keep using it. And she has created something so simple that you can use it in your home. But you can take the exercises that she's taught you and if you want to go to the gym, go to the gym or you want to go to your workout center, go to your workout center, or that nice, go outside. Yes.

So no excuses, no excuses, no excuses, get it done. Then you will see in the six week period of time, you will start to get the results that you want and you'll get the numbers where you want them but you gotta move that body. Yes move. Thank you.