Intermediate Cardio and Strength Workout | Seniors, Beginners

Hey there, April of Yes2Next here. Many of you have told us that you're progressing through Yes2Next workouts and you're ready for more challenge. So good for you and congratulations. Keep up the great work. And we're really excited to have an intermediate level workout for you today. A little bit more challenging. And my mom is gonna sit this one out. She's gonna take a break, have a hot dog and watch us. All right. So I'm really excited to do this one with you today solo. All right. So the format of this workout is going to be three sets of four exercises. Okay, we're gonna do 30 seconds on and 20 seconds off for each exercise. And for each of the three sets, we're gonna do it twice. All right. So it's gonna be a nice little strength and cardio workout today. All right. So you don't need any weights, but if you wanna use weights, you can use some light and medium dumbbells like myself, or if you wanna use water bottles, that's cool or cans too, that's fine. All right. So you may also wanna have some water handy and just clear the area. All right. So look forward to getting this started. Take a pause here and we'll do a warmup on the other side. And let's just warm up by marching in place. Nice work. Okay. And breathe. Make sure you breathe. And with any of our workouts, make sure that you just go at your own pace. Okay. So I want things to be challenging, but if you find that you just really, really can't do it, that's okay. Go slowly at your own pace, listen to your body and build up strength gradually. Right? So our first warmup move is just gonna be reach outs. Reach up. Very nice. Give me four more. Go across. And this is four, three. Good. Two and one, march it out. Good. Okay. Next what we're just gonna do is a step out and pull those arms back. Okay. Nice work. Breathe. Give me four more. One. Very nice. Good work. And give me some backstroke arms. You can stop your feet. Arm back. Two. Three. Four. Reverse it. Three. And four. Very nice. Let's go back to that. Reach out. Give me four more. Across the chest. Here we go. And very nice. Okay. Good work. And do that mini squat. Mini squat, pull back. Squat, pull back. Okay. Give me four more. And very nice. And one more time with those backstroke arms. Good. Open that shoulder up and breathe. Breathe and reverse it. One. Two. Good. Three. And four. And very nice. All right. So good work on the warmup. We're ready to get into our interval workout next. Okay. So let's get started. Our first exercise is going to be the squat. So I want your feet hip distance apart and I just want you to sit back. Okay. Let's do a squat and your weight should be in your heels. And so just squat just like this. Okay. So here we go. We're doing this for 30 seconds. Down and up. Keep going. Very nice. Squat it back. Okay. Keep going. And make sure you breathe and keep your head up. And you don't have to go deep. You don't have to go as deep as I'm going. Okay. Go at your own intensity here. All right. Keep breathing. Very nice. You're working your glutes. Okay. And rest. Okay. Very nice. Okay. So our next exercise, and I'm going to pick up weights for this. I'm just going to lunge it back. So it's going to look like this. Just lunge back and lunge back. So that the leg in front of you, your knee is over your ankle. Okay. I don't want you to be leaning forward like this. Just like this. Lunge it back. Really working those legs and your glutes. Okay. And breathe. And keep going. And this extra weight gives you more challenge. Okay. Keep going. You'll be feeling it in your legs here. Breathe. Very nice. Step it back. Good. And rest. Very nice. Okay. Our next exercise is going to be the side lunge. So I'm just going to step it out, bring those weights forward, and step it in. Step it out. And step it in. Okay. So that is the move. So we're going. Timer starts now. Here we go. Okay. And make sure you breathe. Step it out. Step it in. Really working your thighs here. You may feel it in your inner thigh as you're lunging out, which is great. Okay. And breathe. Very nice. Keep going. And lunge it out. Yeah. Make sure that that knee is over your ankle. Okay. Don't cave in. I like to keep your back straight. And up. Okay. Rest. Very nice. Okay. Our next move is just going to be an ab pull down. So I have my weights up here, or your hands up here. I'm just going to bring my hands to my knees. Pull it down. Just like that. Okay. So timer now. Go. And breathe. Very nice. Keep going. So it looks like this. You're working your abs. Like a standing ab move here. But you're also working your upper body. It's just really challenging, especially if you're holding these weights like I'm doing. Okay. So keep breathing. Keep breathing. Yep. I feel it. Only two seconds. And rest. Very nice. Okay. So that was the first round of four exercises. So good job. We have to do that one more time. And I'm going to do the squat with the weights. Okay. So if you're doing it with weights, you want to have the weights in front of you like this. Okay. So it looks like this. Good. That, or you can have them at your sides. Okay. Just like that. Make sure that your weight is in your heels. Keep that head up. Okay. So I'm going to do it like this. This is easier. Like that. But the weight gives you an added challenge. Okay. Keep going. Very nice. Really feeling nice. And rest. Good job. Okay. Our next move is that lunge back. I'm going to keep holding the weights. So it looks like this. Lunge it back. This is actually very good to challenge your balance too. Okay. So keep it going. Timer is on. Go. Very nice. Breathe. Step it back. Keep your head up. And engage that core. Your core includes your abs, obliques, back muscles, hip and glutes. Okay. And keep that head up. Very nice. Okay. Another five seconds here. Good work. Really working the posterior chain, your glutes, hamstrings, your legs. Okay. Rest. Okay. Next move is that side lunge. Okay. We're going to go this way. Okay. Another few seconds of rest. And take a sip of water if you need it. It's a good time to do that. So here we go. Timer's on. So down. And you keep those weights a little bit in front of you, almost cradling your feet. Okay. That foot so it looks like this and like this. Okay. So down and lunge. And keep that knee over the ankle. Feel a nice stretch, probably in your inner thigh as you do this move. Okay. Keep going. And rest. Good work. Okay. Last move in this series is the ab pull down. These are, these, these are a challenge for me, but it's a really good move. Okay. So we've got another five seconds of rest here. Okay. And breathe. Make sure you're breathing. And here we go. Pull down. Good. There you go. Okay. And notice that I am weight shifting when I'm doing this. Okay. So really kind of test your balance on one leg in addition to working upper and lower body. Okay. And another five seconds here. Keep going. You got this. Okay. Breathe. And rest. Good job. All right. I'm gonna hold on to my weights because the next moves we're gonna do are gonna be fast rows. And I will demonstrate. Feet hip distance apart. Hinge at the hips. And what we're gonna do is move these arms fast. Just like this. Keep going. And again, go as fast as you can, but you gotta pace yourself because we're doing this for 30 seconds. Okay. So keep going. Get those back muscles engaged, arms. Plus you're getting your heart going. Really nice cardio workout too. Okay, so keep going. And again, fast as you can. Okay. Nice work. Breathe. Don't forget to breathe. It's cardio work. And rest. Good work. All right. Okay. I am gonna put my weights on for this next little move. Now all it is, is gonna be fast feet. Okay. Moving those feet as fast as you can. And if you need to march, that's fine. But I'm gonna move to fast feet starting now. Go. Okay, fast feet. Fast, fast. See football players do this all the time. Down like this. Really good. For the heart. Agility. Okay, keep going. Keep going. Down and up. Good. You can just keep it going in one direction just like I'm doing. Keep going. Five seconds. Two. And one. And rest. Good work. Okay. Nice work. Okay. Next move we're gonna be just fly. So, form here is feet hip distance apart. Slide by the knees. Hinge. Believe you're holding a big beach ball. Shoulders down and back. Let's bring it back. Like that. Okay. Bring it back. It's like, really shoulder blade squeeze, okay? Don't hunch your shoulders. Relax your shoulders. Pull it back. It's not an arm move. It's a back move. Okay. Breathe. And it's a nice cool down from that fast, fast feet move we just did. Working the upper body. Okay. Very good. Nice. Breathe and rest. And our next move, we're just gonna do some quick in, in, out, outs. Okay. It just looks like this. So, basically fast feet, but we're moving forward and back. Okay. Forward and back. And again, you do them as fast as you can. Starting now. Here we go. So, here's slow speed. Okay. Forward and back. Or fast. You can speed it up as fast as you can make it. So, it looks like this. Okay. Forward and back. Okay. So, forward, back. Forward and back. Breathe. Here we go. You got this. Five, four, three, two, one. And rest. Nice work. Okay, very good. Okay. That was the second round. Okay. So, we're going back. Do that one more time. And we're gonna start with those fast rows. Remember those? Like this. Okay. All right. We're going now. Timer is on. Good. Keep going. Just like you're pulling it back. Super fast. Again, at your own pace. Okay. Keep it going. Breathe. Those elbows are back. Those back muscles. You're really engaging your abs. In addition to your arms. And your back in this move as well. Okay, so keep going. Five seconds. Breathe. And rest. Nice work. Okay. Go into those fast feet. So, get ready. At your own pace. So, enjoy the rest here. Take a sip of water. Breathe. We're going in five seconds. So, here we go. Timer is on now. Here we go. Okay. You can choose to stay here. Again, if you have the marks, that's fine too. But I'm gonna do fast feet. And sometimes I'm gonna turn here. Center. And turn. Center. Work on that agility. Okay. Keep going. Turn. Center. Turn. And center. Keep going. Good. Breathe. Last seconds. And rest. Woo. Good work. All right, picking up my weights. We're going to those flies. Okay, remember these guys. Okay. Breathe. Take a sip of water. Rest. Here's the move. Help hinge at the hips. And here we go. Up and down. Good. Keep those shoulders relaxed and down. Just like you're holding a big beach ball. And squeeze those shoulder blades together. Okay. Looks like this. It's not an arm move. It's a back move. You can have a slight bend in your elbows too, if you like. Okay. Just holding a big beach ball. Breathe. Breathe out. And you're lifting. And rest. Nice work. Okay. Last move in this series are those in, in, out, outs. Remember? Out, out, in, ins. But faster. As fast as you can. So here we go. Timer starts now. Okay. Okay, slow motion. Out, out, in, in, fast. Good. Keep going. Breathe. Moving in all directions here. Getting your heart rate up. And if you have to march, that's okay. Hey, just keep going at your own pace. Breathe. And rest. Good work. Excellent work. Okay. Hey, we're gonna ramp it up in our next round. This is, we're gonna make, finish this out really good in the next two sets. Okay. So the first exercise in our first set of jumping jacks. So let's hit this. Okay. Here we go. So you need to do this. This is fine. This is a jumping jack. Okay. Just do this. Okay. I'm gonna ramp it up and jump it out. Keep going. Breathe. We're here for another 15. Okay, very nice. Breathe. Hey, another five seconds. Keep going. And rest. Good work. All right. Our next move. Just gonna be simple ab twists. Okay. So it's almost a boxing move. So have our feet hip distance apart. We're gonna act a recovery from those jumping jacks. Just gonna twist side to side. Just like that. Twist side to side. Okay, twist. I'm holding weights to give it a little bit more challenge, but you can do it without weights. Just like this. Okay. Twist. You should feel your abs engage here. So just like that. Keep going. Breathe. This is a nice recovery from the jumping jacks. Okay. Good work. Keep going. And rest. Nice work. Okay. Let me pick up the weight, just give it a little challenge here. Our next one is just going to be a hamstring curl. Working the back thigh. Okay. So it looks like this. Just like that. That's all we're doing. Weight shifting and kicking that heel back to our butt. Okay. And I'm gonna hold the weights, give me a little extra challenge. And again, you can speed it up or slow it down if you want. Okay. Just like that. Okay, breathe. Keep going. Open that back thigh. Nice work. Breathe. I think I'm gonna speed it up. And I'm maintaining good posture. You know, shoulders are down, head is up. Breathe. And rest. Okay, good work. All right. Okay, so our last move is just gonna be press down. We're gonna step it out. So it's gonna look like this. Step it out. Okay. March it out. And here we go, timer's on. Here we go. Step it out. Out. If you go slow, you can do this. Okay. I don't have weights, but I could have weights. You can lift weights. I just wanna show you the move. I'll use weights in the next round. Okay, so keep going. You can go as fast or slow as you want. Okay. Really engaging the entire body in this workout. Okay. Keep going. And rest. Good work. Okay. So that was the... We have one more round to go. And you know where we're going back to? We're going back to those awesome jumping jacks. Okay. Another five seconds. Again, you can do just this. Okay, or like this. We have to do full jumping jacks. Here we go. And breathe. Once you get your endurance up, you just feel yourself getting stronger. You'd be amazed at how you can progress. You're already progressing already, so good for you. And breathe. Keep breathing. Another five seconds. Here we go. Nice, breathe. And rest. Good work. Okay. I do those ab twists. I'm gonna hold my weights doing this one. Okay. So breathe and rest. It's gonna look like this. And you don't have to go fast, especially if you're using the weights. You feel the resistance when you're using the weights. Okay. This is a nice strength move in the recovery phase after those jumping jacks. I'm sweating a little bit. Are you? So good work. Keep it going. And again, if you get tired, you know, take a rest. It's okay. It's important to listen to your body, go at your own pace, and rest when you need to and build up over time. Okay. Keep going. I feel this right now, if you're using the weights, you need to put the weights down, no problem. It's okay. Woo. It's nice to put those weights down. All right. So I'm gonna use these three pound weights for our last round. Do some push downs. Okay. So. Okay. Rest. Okay, keep going. Rest. Keep going. Rest. I somehow had my timer a little bit off, so I'm giving you some extra rest here. Okay. We're gonna do, we're gonna march in place for another 15. Okay. And then we're gonna do, do some, oops, I'm sorry, hamstring curls are next. These things here. Okay. Here we go. All right. Okay. Keep resting. Okay. And here we go. We're on for 30. Okay. Hamstring curl. Very good. Okay. We get some little extra credit in there. But here we go. Keep going. You're working your back thigh. Working your heart. You got those arms going too. And shoulders. Okay, so breathe. Okay, looks good. A few seconds. Two. And one, and rest. Very nice. Okay. Last exercise before our finisher are gonna be those side-to-side press downs. Just like that. Okay, we're using the weights. Don't have to use weights. Okay, so we're on. Right now, time starts now. Here we go. Down. Breathe. And if you just need to go lower impact here, that is fine. We're gonna amp it up. Do a little hop. Okay, and breathe. Looks good. Breathe. Nice. Another five seconds and we're done with this. Keep it going. Good work. Okay, and rest. Good work, everybody. All right. So our last finisher, we like to end with a quick 30 seconds either marching in place or I'm gonna do knees up, okay? That's going to be the challenge, okay? But you can just do quick knees up like this, but I'm gonna really get my knees up. Try to do that for 30 seconds. Keep going. Okay, or march in place. Your call. Okay, so keep it going. Looking good, breathe. This is the very end of our workout. Okay, so keep going. Breathe. Okay, five, four, three, two, and one. And rest. Good work. All right. Great job on this intermediate workout. All right, let's just do a quick cool down. Breathe it up. Exhale. Inhale. And exhale. Inhale. And exhale. Excellent work. Okay, make sure that you cool down after this workout. It's important to just get your muscles relaxed, get your heart rate down. Please do that on your own or check out the Yes to Next cool down video, okay? So anyway, really great work on this intermediate workout. Keep up the great work and thank you so much for joining me. Look forward to seeing you in a future video. And in the meantime, keep moving.