40 Minute NO Equipment Cardio and Abs Burnout Workout | TRANSCEND - Day 3

what's up guys it's sydney and this is your 40 minute cardio and abs burnout workout so grab your mat and let's get [Music] what's up started i'm so excited that you're here today for our cardio and abs burnout workout we're going to be rocking for 30 seconds of work in your cardio exercises and then the last part of our workout will be a longer work period for your core so we'll be experiencing a little bit more burn but we're going to do it together okay no equipment needed outside of your jump rope and if you don't have a jump rope no worries at all you can do either just the motion here i'll link some cordless ropes if you can't smack on the floor or you don't have the clearance height for a full jump rope also i've seen people getting creative and just using their sweat towels for just rotation so those are all options we have jump rope just a couple times today but if you don't feel like doing jump rope or you don't have it you can fill in with any cardio exercise there that works for you okay additionally i'm gonna link a 15 minute jump rope workout onto the description if you want to add a little bit more cardio after this you have that option too okay let's go ahead and jump into your warm up big thumbs up if you are ready all right let's start here from the side hinging back and forth in three two one let's go [Music] and exhale when you bring your hips back forward good job with cardio there's a lot of hip flexion right bringing your knee up closer to your hip so let's really open up here at the top and last one stay up top here big push on your tailbone [Music] good relax and let's go one more open up the hips open up your chest and good roll it down to the front hands on the floor back into a pike position pedal your heels down same thing with your calves a lot of bouncing around and don't worry i'll show you how to do low impact options if you need that [Music] four three two one and go ahead and walk your hands out to a plank position swing that left foot up top dip the back knee and let's open and close good one more big open put the hand down straighten your hips up to the sky legs are straight and back down now we're just taking the hips up and down good job two more up down up and down and go ahead and swing it back let's rock through the same thing on the other side all right back leg down open and close [Music] one more good hands down in the middle push up and down there we go get your mind right for today this is gonna be a good workout we're gonna do it together we're gonna keep the intensity up one more bend and straighten turn your chest and your hips back to the middle nice wide feet side to side [Music] there we go three two and one slowly roll it up let's work into the upper body a little bit we'll go in 30 seconds every move we'll do two times for 30 seconds then we'll rest we'll move on to a new move okay let's get a little hopping here just get your mind right get pumped up for this workout okay you're gonna get out of it what you put into it so show up today give me all you have give yourself all you have most importantly okay big wide stance x jumps you're going down to the opposite toe hop or reach in three two one let's go twist over and you'll notice my hips they go back up and extend 30 seconds right here if you're not jumping you're extending up onto your toes calf raise [Music] beautiful nine eight four three two one feel free to jog in place breathe grab water and you rest one more time through those x jumps okay we're going in seven see if you can intensify this a little more that's the challenge all day two one let's go [Applause] good your body's fully extended up top so make sure you're not just coming here right open it up [Music] come on ten [Applause] exhale five four three come on two and one beautiful job breathe there we go your next move inchworms i'm going to take you through the options okay if you're experiencing some hamstring tightness this is going to be your walk back angle here for your legs okay walking it out tap on your shoulder tap on your shoulder back and touch your toes okay if you need to walk back in and bend your knees that's fine walk right back out ready three two one come on let's rock get out there shoulder tap shoulder tap tap tap toes good now if you're someone who is really working on walking back and you're bending a lot i really need you to work on your hamstring flexibility outside of the workouts that's not all your body needs two one rest one more time okay hamstrings if you sit a lot in a day they can tighten up as well okay one more round five three two one come on good move move move perfect let's go 12 eleven four two two one and breathe 15 seconds rest you've got one round of each of the exercises we just did one round of inchworms one round of x-jumps starting with x-jumps ready three two one let's go last round for each of them and we're moving on come on this is where you show how intense can you get you know what's coming you know the moves by now your body's warm let's go 15. five four three two one walk it out inchworms last round and then we breathe for 45 seconds okay five four three two let's go tap tap and quick taps come on use your arms use your core [Music] beautiful let's go let's go 13 12. finish strong here for a good rest five three two one and 45 seconds of breathing time rest and breathe move if you would like we've got two moves up next i wanted to get them out of the way early okay just gonna say that we're gonna get them out of the way early i'll show you the options for exercise one switch jumps okay you're in a plank position one leg is coming out wide to the side okay you either have the option to hop and switch or step back tap step back tap okay so let's go together in five seconds one foot is always coming outside of your body two one come on now if you're hopping and stepping take it back to plank put the weight on your foot up front take it back front back okay if you're hopping lift those hips up great job eight more seconds three two one rest you've got one more round of switch jumps i know these are probably aside from mountain climbers your favorite just like mine okay one more round come on down we joke so we can get through this you know what i mean ready let's go [Music] good job come on move those feet whether you're hopping or stepping keep one foot moving at all times five four come on two one breathe thirty seconds rest we go into burpees we have the option to hop back or step back just like on your switch jumps okay so hands are down you can step back step wide reach straight up triple extension here here here or jump back belly to the floor come up pop or stand ready you're ready come on two one let's go [Music] make sure on your burpees you're not just coming up here and kind of jumping with a rounded back i want you to move your body well full extension eight seven three two one rest and you've got one more round big deep breath [Music] nice let's go again in five three two one burpees again come on all the way up all the way back [Music] come on let's move let's move you can do this we've got it 15. [Music] five four three two and rest you know the drill one more time through each of those two here we go five four three two one come on [Music] stepping or hopping it's up to you just keep moving breathe go go thirteen almost done with this move you will not see it ever again today seven two one rest beautiful one round of burpees and we're moving on okay are you breathing just checking in there you go three two one let's go all the way up all the way down i know you can do this come on can you go even harder fifteen [Applause] seven go go go three two one rest all right another one down grab water breathe now you don't need to stay moving here some people think that in order to bring more calories to stay moving but in order to burn more calories you recover so you can work intensely in your work periods okay breathe [Applause] [Music] it's not all about the calorie burn you know me you know i'm not about that but don't miss control duration and intensity that's equivalent for your workout outcomes okay so we have jump rope next and lateral slides like i said if you want to do the jump rope you can if you don't have a jump rope swing some towels just do the hand motion if you would like pull that rope out we're gonna go in 10 seconds okay 30 seconds again two times let's go in seven are you ready break is up we're ready again intense three two one let's go [Music] there we go get into it get your rhythm pull your core in bend your knees and stay light on your toes circle those hands quicker come on [Music] that's it draw tiny circles with your hands eight seven four three two one breathe you've got one more time through can you speed that up a little bit can you go high knees okay can you go single leg give me some more intensity here four round two three two one let's go and if you trip come right back in there's no worries just don't stop don't give up come on okay last 15 speed it up [Music] eight seven go go go go three two one breathe lateral slides this can be modified for any impact level fitness level you're stepping side to side you can hop do it if not you're here we're here okay one and one that's fine too either way we're moving laterally and that frontal plane let's go in five ready three two one come on good hips stay facing forward so make sure you're not galloping over to the side you're open open push push ten come on stay low and quick you can do this four three two one rest rest for 15. you breathe you know we're working hard together here right it's not just you that's out of breath [Music] i'm with you three round two two one let's rock hips forward push off that side leg let's go beautiful last 15. come on be the athlete that you know you are [Music] five four down and back three two one and rest back two one more round of each jump rope so this one more round circuit is all about intensity you know what's coming you know how to do it you give it your all ready three two one let's sprint come on can you go quicker for our last 15 yes you can come on go go go go six faster five four three two one great job with that one let's slide one more time come on over five come on let's close it out three two one let's go stay low and quick push off that outside leg dig that inside leg down to pull you back into the middle don't just skip through it okay get down get low get intense get the most out of this workout ten [Music] five seconds don't stop yet three two one yes now you can stop amazing work mid workout high five good job i'm with you all right water we've got 45 seconds rest [Music] all right this next one as always you have options forward kick and lunge jump switch so you're going to kick forward with one leg we go kick take it back lunge and you switch kick with this leg it goes back switch kick back switch or switch okay so your kick leg goes front behind you switch then your behind leg kicks back switch okay let's go in four seconds you're ready oh three two one kick take it back switch good find a spot on the floor focus on it kick sit sit kick beautiful come on eight seven [Music] two one breath you lose your balance on that i did it about four times too you just keep rocking okay don't stop don't give up we're moving with intensity not perfection intensity round number two three two one let's go get your arms involved too good [Music] fifteen yes let's go seven [Music] two one good got last in the moment there okay chris criss-cross hook hook okay your hook punch comes from side side okay so we criss-cross hook hook criss-cross hook hook okay if you're staying on the floor touch across two hooks ready four three start with your crisscross two one let's go there you go and i like to alternate which arm i swing first [Music] good come on [Music] three two one rest good one more round of that [Music] let's speed that up a little bit okay crisscross one hook crisscross one hook there we go here's where these challenges start popping in three crisscross one hook two one let's go crisscross [Music] that's it more speed more reps come on [Music] good move move come on nine eight three two one breathe one more round of each we kick we take it back we switch we kick take it back switch let's go give me intensity four three two come on kick back switch lose your balance come back in find that spot on the floor use your arms use your arms you got 15. three two one and breathe crisscross hook we're right there come on let that sweat fall you're doing fantastic seven seconds crisscross hook four three two one let's go [Music] good twist the hip with that cross hook okay then cross again [Music] good good punches 12 11. five four three come on two one and rest guys you're doing great let's take a one minute breather here move if you need to we've got two more cardio supersets then we move on to our abs format okay two rounds two rounds one of each remember that one of each is intentional it's not just hey we're here again get through it it's one last chance to crush this exercise then we know we're confident we gave our all on that exercise okay next one we've got some punching and high knees high knees and a cross punch so your options low impact you cross over your knee right here we're going in ten if you can go high impact here punching to that opposite knee big deep breath let's go two one high knees get those going and then add that cross punch if you're on the floor give me that intensity don't come here here pull the core in [Music] okay we're all working hard no matter what our fitness level ten more seconds come on yes let's go three two one rest walk it out walk it out i know you're doing great one more round here then we move on to some butt kicks okay three same thing two one get your knees going and then cross cross cross keep your hands in front of you here so you're not going way back okay it goes from chest to extension hands in front 15 a little quicker come on let's go me and you working hard we're right here together see me i see you let's go two one breathe great job four high knees four butt kicks okay two each leg two each leg it's basically in front and behind one two three four one two three four okay same thing low impact two and two all right let's go in seven i'm here with you four high knees four butt kicks keep the arms moving two one that's it core is tight right you're not out of control swinging your hips right [Music] come on seven [Music] three two one breathe walk it out do a little dance if you need to one more time let's go let's go i'm with you ready four and four three two one let's [Music] go up in front pull it back [Music] 14. come on come on i see you i'm right here seven five four three two one yep there we go one more round of both quick refresh high knees cross punch exercise one four high knees four butt kicks exercise two let's go back to the high knees cross punch two one let's go [Music] finish these out remember if you finish this circuit we've got one cardio superset left then it's all abs come on last 15. [Music] come on come on keep it up five four three two one rest good all right four and four i'm with you i'm here this is not easy as you know you're very well aware this is not easy you're in good company though two one come on make sure there's a notif noticeable difference here up in front pull pull pull [Music] come on ten seconds you can do this [Music] four three two one and breathe okay next circuit we're doing three rounds one two one two one two superset the whole time and by super said i mean we're not stopping okay no 15 second rest let's close out this cardio like we mean it like we love it even if it's not our favorite we're here we're working hard no matter what squat pulses and a single leg hop call sounds more complicated than it is we're all going to stay right here i'm going to say right you come up right back down you give me one hop boom i'll say left boom okay you just give me one hop back into your squat pulses for whatever word i say second exercise two knee drivers two slides one two one two [Music] that's it okay so we go 30 seconds in three start in your squat pulses two one you can either pulse on the floor or on your toes listen for me to say right or left you're gonna be one hop there and you return back here left boom down right right left left good job come on come on right left right and rest right into it let's go one two slide slide one two slide slide come on 30 seconds here you go back to those squat pulses in 15. come on close out your cardio nine eight four three we're back in the middle let's go [Music] left left right right left right right come on let's go let's go left left four three left and right rest let's go right back into it two and slide this finishes out our cardio let's go thirteen come on all your intensity nine five four three two one and breathe hello okay come on down to the floor it's time to rock your core oh i like that come on down to the floor it's time to rock your core laying it down leg raise flutters right here okay let's go in nine seconds if you need to modify you're closer to being over your hips tougher down here 3 2 1 45 seconds let's go one round of everything one round pull that belly button backwards hands are under your glutes if you want to step that up they're up here you're still rolled back you need to modify give me a bicycle bent leg okay go at your level come on four oh sorry thirteen [Music] stay here come on give me seven [Music] six four three two one leave your legs bent right here drop one leg sit up clap under switch clap under switch clap under okay keep it right here don't bring it up here here 90 degrees two one up switch as you go back switch and you can leave one leg down if you need to leave it up if you can [Music] good first 20 seconds done let's go we're not stopping here 10 more seconds five four three two one canoe pulse you're taking opposites give me left arm right leg open open okay so my leg and my arm are straight here all right switch all right switch two one straight leg straight arm let's go good also can be called a dead bug if your bent leg we're gonna keep it straight [Music] [Applause] is your toe bone touching the floor if not stay up higher or bend your legs tap heel tap heel okay [Music] 15 [Music] eight [Applause] five four three two one bicycles are up next and 15. hand support your head your whole torso is twisting remember okay not just here twist three two one let's go [Music] come on this is where you push i feel the burn trust me that's not just you these are not just hard for you [Music] can you hear my voice cracking your turn to take over and coach me ready go ahead you take over eight or sorry i can't think and talk and move my abs we've got 15 seconds come on [Music] seven [Music] four two one jack knives legs are flat arms are flat you're taking opposites here down if you want to advance that here down are you ready two one come on come on this one and one more we've got this exhale lift first 20 seconds down let's go come on come on stay with me 10 more seconds five four three two one lift your legs up top hands support your head or they're here you're pulsing tap those shins or you're crunching your shoulder blades off the floor on the floor not my neck my shoulder blades three two one come on how many can you give me here this is it 45 seconds then you're done with the whole workout no surprises come on think ribs open close open close belly button pulls up it stays up in there fifteen don't stop let's go together ready twelve eleven ten nine seven six five four three two one grab on behind your knees you have made it to your cool down give me a fist pump yes so proud of you flip over hands and knees i just want you to relax your back relax your spine big deep breath in and let it relax good job breathe in fill your lungs up as your spine is relaxed exhale lift again again last one exhale lift walk your hands to the floor drop your chest down take that right leg swing it up over top let's open your hips up arms are out nice and straight from your spine one leg is reaching over okay feel the stretch here got a little thoracic rotation [Music] beautiful job come back to the middle same thing keep your arms out nice and straight bend the leg first pull it over then open your hips as much as you can great job come back up hands and knees and let's go back to that stretch we did in our warm up intentional for the hip flexors right shift it forward back shift forward stay here let that sweat fall you've earned it today today's hard work was no joke it was not an accident you showed up and you worked hard do not forget that anytime you're dotting your self-worth later in the day when you're tired you feel like everything's going wrong shift your hips back there's no doubt that you're capable of doing hard things okay there's no doubt that's not able to be on all the time okay and sometimes when we get tired and we think about man i keep messing up here i keep thinking that i'm not doing enough you are okay you're working hard make no mistake you worked hard today whatever you had in the tank okay shift it over to the other side give me that other leg nice and straight out back front leg is here shift your hips down you worked hard that doesn't mean you were perfect i stumbled so many times i just kept going that's why we're here now that's why we're here in life too we stumble all the time we fail all the time whether you realize it or not we're constantly moving on from failures we have this big kind of scary misconception that we're never we don't want to do things because we might fail guys we're always failing but we're here now because we've failed and we've chosen to move forward from those we've chosen not to give up we've chosen not to stay stuck in that mindset of i'm always going to fail because you're not shift back straight leg out front you've just got to remember that you're capable of moving past failures imagine if when you first started walking at a year old imagine if you said you know what if i keep failing at this i'm just not going to try anymore right you kept trying and in so many ways you have kept trying in so many ways you failed every single day in some small way we all fail okay if we can accept that i think taking risks in life is a lot less scary if you accept the fact that constantly we're moving through failures we're moving past failures and we're learning and we're growing and we're teaching others it's possible we're teaching others here's how i got through it that is life in a big summary that is life so do not be scared to take risks you're either going to learn you're going to get stronger you're going to fail and you're going to learn how to move forward better with a better approach or another option another optimistic version you're going to fail you're going to learn how to redo it and then you're going to learn how to teach someone else and it's possible and they can do it too okay so if anything i've done here on this channel has been a true mission it's been to fail and keep going it's been to fail and say i am resilient i'm not gonna stop i'm not gonna give up okay and if i can give you anything as a lesson in life it's that be resilient get through tough things and move forward show yourself what you're capable of and then show others what we're all capable of okay so take that with you today keep moving forward keep taking risks keep believing in yourself no matter what you're not gonna stop okay make sure you show the channel some love before you head out today if you love this workout let me know in the comments below give the video a thumbs up and subscribe to the channel and then share it on social media with all your friends let's keep growing this community royal changing the world guys i'll see you back here tomorrow [Music] bye [Music]

Channel: Sydney Cummings

Views: 210,967

Rating: 4.9829679 out of 5

Keywords: hiit, sydney, sydney cummings, cummings, strength, at home workout, hiit workout, sydney cummings cardio, workout, home workout, cardio hiit, full body, total body, full body workout, motivation, interval training, womens health, female fitness, cardio workout, cardio, cardio and abs, hiit cardio, hiit training, at home hiit workout, hiit workout at home, workouts, no equipment workout, cardio at home, body weight workout, at home exercises, fitness at home, bodyweight workout

Id: XzascnhMyZg

Length: 45min 18sec (2718 seconds)

Published: Thu Dec 03 2020