10-Minute Total-Body Cardio

All right, here we go. I'm ready. You're ready for a little total body cardio. I've got you. We're going to move together for just about 10 minutes. Before we get started, you have water available and you sip it when you need it. We have a safe space to move in so that we're comfortable. You will work on a scale of 1 to 10, 10 being the hardest. We don't go above a 7. We don't hold our breath. I'm going to try to remind you of that as we work through this pattern together. So if you're ready, I'm ready. Let's get started in 3, 2, 1 and here we go. So we're just going to start with a march and we're going to tap. We're going to start with just one tap on our knees. You come as high as you want with those knees. Feet are strong through the floor. Eyes are up. Smile on your face because I got you. I got you this whole time. Now I'm going to make it a little more challenging. We're going to double tap, double tap, now triple tap. What is this doing? Brain, body, back to single. So back to single. I know. Here we go again. So brain, body, balance, tempo changes. One more time. Double, double, triple. 1, 2, 3. 1, 2, 3. Let's finish with one. There we go. Just warm it up. Just feel your body. Good. We're going to move now into a crossover toe tap. So it's just going to look like this where you're comfortable. You can always go wider. You can always go deeper. You find your place. It's what works for you. So here we go. We're going to start headed this way and we tap. Good. Now you can move slow and controlled first. We talk about all the time is finding your pattern, right? Feeling comfortable in that pattern. And oh, by the way, if you want to push it just a little bit over time where you almost feel like you're going to lose your balance, but you don't. Your body controls it when it's safe. That's really good. To be able to operate in everyday life, we need to train just a little bit above it sometimes so that everyday life is easy for us. So let's do this now. Let's double tap. 1, 2. 1, 2. Again, double tap. 1, 2. Good. Changes tempo. Changes the brain body. Gets that mind working. Gets that balance going. You can flow with it. You can click your hands back to ones and rest. We're going to move right into a sip of water if you need it. Bring your breath down if you have to. Come back when you're side to side. We're going to do one tap. So here we go. Side tap. If you go lower, it's going to be more in the legs. If you come up, less in the legs, but we can still keep that heart rate up. Now we're going to go double tap. 1, 2. 1, 2. Let's go 3. 1, 2, 3. Good. 1, 2, 3. Back 1. 1. Here we go. I'm going to go 3. 1, 2, 3. 1, 2, 3. Let's go 2. 1, 2. 1, 2. Let's go 1. Good. Just get flowing. Get flowing. If you have music on in the background, that's fine. You can drown out my crazy voice and just move with it. Doesn't mean you can't bring your arms in. If it's yours, you have some fun. You make it your own. Let's keep rolling. Let's go double. Double. One more time. Triple. 1, 2, 3. 1, 2, 3. And rest. Shake it out. Next movement is going to be what we call a step back jack. It's my last name. So have some fun with it. Step back. We're just going to bring our hands in front of our body. Ready. Set. And here we go. Step back. Hands forward. Back. Hands forward. Once again, slow and controlled. Find your balance. Chest stays up. Don't hold your breath. We're breathing. Staying below that 7 on a scale of 1 to 10. Good. Now let's pause here. Hold. You can pulse a little if you want. Good. Come up to top. Step back. Deeper you go down. Knee stays over the ankle, over the shoelaces. Hold here. A little pulse. And here we go. Step back. Now we're going to go side arms. Side. We're just going to roll right like this for 8 more reps. Good. Elbows come up and back. 6, 5, 4, 3, 2, 1. And rest. A little shoulder. A little core. A little balance. Moving in different ways. You guys are doing great. You stay with me. You stay at your pace. You run your race. It's all about you finding your place in fitness. We're just here for you whenever you need us. We're going to move back to a side to side movement. We're going to do a skater tap. This is going to be stepping behind our body now. A little bit of a different balance element. At any time, if you need to be near a wall or something safe to make you feel confident, you stay there. But here we go. We're going to move this way. Skater tap. I just want you to get the pattern first. Tap behind. Once again, the further back we go, the deeper we get. It can be more challenging in the muscles. Otherwise, we just get used to feeling confident and comfortable in this basic pattern right here. Good. Now we're going to bring in some brain. We're going to bring in some coordination. And it looks like this. Single clap. Double clap. Triple clap. Single clap. Oh, I know. It looks easy. I was supposed to be triple. Single. Double. Triple. Single. Double. Triple. I have to hold. Single. Double. Triple. One more time. Single. That's good. Double. And triple. Well done. You're going to get that. It's going to get easier for you. Then you're going to start clapping and having fun with it and make it your own. And that's me clapping for you, keeping you moving. We've got one more. We hit the round again and we're done. Little squat pulse. Set our feet so we're comfortable. We're going to come down. Half squat. Go to where you're comfortable. One pulse and up. Don't hold your breath. Now we go two. One. Two. And up. Good. And three. One. Two. Three. And up. Good. Let's go again. Here we go. One pulse and up. Good. Two pulse. One. Two. And top. Last one. One. Two. Three. And up. Take a sip of water if you haven't. Use that breath to bring your heart rate down. Get down below maybe a five or a four. On a scale of one to ten, if you're feeling dizzy, if you're feeling pain, you rest or you make adjustments so it works for you. You can pause me if you need to. We're going to move into the second round. We've got a few more minutes to go. You've already done it, so let's have some fun with it and finish strong. We're going to go back to that march. Ready. Set. And go. One. One. One. Two. One. Two. One. Two. Three. One. Two. Three. One. One. So I'm moving a little quicker. You don't have to. One. Two. Three. Balance. One. Two. Three. Here we go. One more time. One. One. One. Two. One. Two. One. Two. Three. Three. You got it. And let's just march it out for a second. Arms get going. Stay up nice and tall. Feel the rhythm of that. We're going to move right into now. Right into. You rest if you need to, but I'm not going to let us rest. When you're ready, over the course of this month, try to stay with me. We're going to go crossover tap. Right into it. You know the move. Good. Let's stay ones. Ball of the foot taps the ground. We're confident. We're moving. We're going to double tap. Here we go. Double tap. Again, double. Let's get two here. Let's go single. Single. Single. You move it. You get that heart rate going. You have some fun. Stay with me now. You're doing great. And rest. Rest. Side step. We're going to keep rolling. Like I said, you rest when you need to. Come in when you can. Side step. Tap. Tap. Good. Get lower if you can. Chest stays up. Hips go back. Feeling no pain. Working that side to side motion. So when life throws some stuff our way, we are ready to handle it. Let's go double. One, two. One, two. Let's go three. One, two, three. How about two? Good. One. And last one. Three. Good. One, two, three. Nice. Now I'm going to switch it a little bit this round. When we did the step up stick back, I'm going to have you follow me. So it's going to be a reaction. So I'm going to say step up. Arms up. Step up. Arms up. Step up. Arms forward. And you're just going to follow me and react. So here we go. Up. Good. Forward. Good. Here we go. Forward. Switch legs. Good. And up. Keep switching different legs each time. Forward. Good. Up. That's good. You're reacting on me. This is so good for the brain. It's so good for the body. Good. It gets you used to things you won't expect in everyday life. Come on, react now. Forward. And up. Oh, I might have got you. I won't get you next time. Good. Rest. We got skater taps. One more to go and we're going to wrap it up. You are so close to just getting some good movement in. You can always do this again later in the day. Back to back, whenever you want. We're always here for you. So this movement is that skater tap. So we're going to come behind and we're just going to get the rhythm first. Knee bends a little bit. Eyes stay forward. Let's get the pattern. You can go wider if you want. You can go lower if you want. Or you can stay right up here if you need to. Now we're going to add that coordination element. So we're going to go single. That's for you. Double. Triple. Good. Single. Double. Triple. Good. One more time. Two. One, two, three. Now let's just go singles. Come on. Come on. Finish this one. We're going to go for five. Four. Three. Two. One. And good. We have one last thing. Just a couple squats. We're going to cool you down and then you're going to stretch on your own. We're going to set our feet. We come down. We got one pulse. Up. Two. And up. Three. One. Two. Three. And up. Good. One. Good. Here we go. Let's go three. One. Two. Three. And up. Now just follow me. I'm not going to give you a command. Stay with me. Stay with me. Last one right here. What do I got? Come on. That's three. That's four. That's five. That's six. Come on. Two more. Seven. And eight. And top. There it is. That's just about 10 minutes of movement. Total body strength. Rotation. Cardio. Balance. Everything you need. You can march it out. Get some water. Get your breath. Take your time to bring your heart rate down to a two or a three. Stretch as you like. We have links all over the Silver Sneaker site to help you with great stretches that work for you. We'll see you again soon.