10-Minute Low-Impact Cardio Circuit With LIT Method | POPSUGAR FITNESS
Summary
TLDRJustin and Taylor Norris, creators of the Lip Method, lead a high-energy 10-minute cardio circuit workout using bodyweight exercises. The routine includes modified jumping jacks, toe taps, shuffles, boss lunges, climbers, and ice skaters, designed for low impact and high intensity. The workout aims to make participants sweat and feel like they've trained for hours, all while keeping it fun and engaging.
Takeaways
- 🏋️♀️ **10-Minute Cardio Circuit**: The workout is designed to be a quick, full-body cardio session lasting only 10 minutes.
- 🌟 **Lip Method Creators**: Justin and Taylor Norris, creators of the Lip Method, lead the workout.
- 💦 **Sweat-Inducing**: The workout is intense enough to make you sweat as if you had trained for hours.
- 🤸♂️ **Modified Jumping Jacks**: The workout starts with a modified version of jumping jacks to warm up.
- 🚶♀️ **Low Impact**: All exercises are low impact, avoiding high-impact movements like running or jumping.
- 👣 **Toe Taps**: One of the exercises involves toe taps, focusing on footwork and coordination.
- 🧘♀️ **Hip Drops**: The workout includes hip drops to engage the lower body and core.
- 🏃♀️ **Shuffle It Through**: A high-intensity exercise that involves shuffling and arm movements.
- 🦵 **Boss Lambs**: An exercise that mimics the action of lifting weights, targeting the arms and legs.
- 🧗♀️ **Climbers**: The workout includes a high plank variation called climbers to work on the core and upper body.
- 👁️ **Head Down Breathing**: There's a segment focused on controlled breathing with the head down.
- 🕺 **Lateral Step to Twist**: An exercise that combines lateral steps with twists to engage the obliques.
- 🛼 **Ice Skaters**: The workout ends with an ice skater-like movement for a final cardio burst.
- 🥊 **Slow Punches**: The Tabata section includes slow punches to increase post-oxygen consumption.
- 🧘♂️ **Cooldown**: The session concludes with a cooldown to stretch and relax the muscles.
Q & A
What is the main focus of the workout presented in the script?
-The main focus of the workout is a 10-minute cardio circuit that relies solely on body weight exercises.
Who are Justin and Taylor Norris?
-Justin and Taylor Norris are the creators of the Lip Method and they are leading the workout in the script.
What are the first two exercises mentioned in the workout?
-The first two exercises mentioned are modified jumping jacks and toe taps.
What does the instructor mean by 'modified jumping jacks'?
-Modified jumping jacks likely involve a slight alteration to the traditional jumping jack, such as more flexion in the legs, to make it a low-impact exercise.
How does the instructor describe the intensity of the workout?
-The instructor describes the workout as high intensity, stating that 10 minutes of this workout will feel like working out for two to four hours.
What is the purpose of the 'boss Lambs' exercise?
-The 'boss Lambs' exercise is designed to work the arms, legs, abs, obliques, and lumbar region while maintaining a high plank position.
What does the term 'climbers' refer to in the workout?
-The term 'climbers' refers to an exercise that mimics the movement of a climber, typically involving a high plank position with alternating knee drives.
How long is each exercise segment in the Tabata portion of the workout?
-In the Tabata portion of the workout, each exercise segment is 20 seconds of work followed by 10 seconds of rest.
What is the final exercise mentioned in the script?
-The final exercise mentioned is a cooldown that involves pushing over to the left and right while standing with feet wide.
What type of workout is this described as?
-This workout is described as a low-impact, high-intensity cardio circuit.
How does the instructor motivate participants during the workout?
-The instructor motivates participants by encouraging them to push themselves, reminding them of the short duration of the workout, and using humor to keep the energy high.
Outlines
💪 Cardio Circuit Workout Introduction
Justin and Taylor Norris, creators of the Lip Method, introduce a 10-minute cardio circuit workout that utilizes only body weight. They encourage participants to get ready for an intense session that will make them sweat and feel like they've worked out for hours. The workout begins with modified jumping jacks, emphasizing flexibility in the legs and a smile. The trainers promise a challenging yet low-impact routine with no running or jumping, followed by toe taps to engage the core. They guide participants through the movements, encouraging them to maintain low impact while increasing intensity.
🏋️♀️ High-Intensity Exercises with Recovery
The workout continues with exercises like shuffles to increase heart rate, boss lambs for a full-body workout, climbers for a high plank challenge, and a focus on breathing control. The trainers emphasize the importance of maintaining form and pushing through the discomfort. They introduce ice skaters for a dynamic lower body exercise and a slow count for static holds to build strength and endurance. The segment ends with a Tabata-style workout, alternating between high-intensity movements and rest, focusing on core engagement and overall fitness.
🧘♀️ Cooldown and Final Stretches
The final part of the workout consists of a cooldown with lateral steps and twists to engage the abs and stabilize the body. The trainers guide participants through a series of stretches, including a wide-legged stretch to release the inner thigh and overhead arm stretches to promote relaxation and flexibility. The session concludes with words of encouragement and gratitude from the trainers, thanking participants for joining the workout and promising to see them next time.
Mindmap
Keywords
💡Cardio Circuit
💡Modified Jumping Jacks
💡Low Impact
💡Toe Taps
💡Shuffle
💡Boss Lambs
💡Climbers
💡Tabata
💡Cooldown
💡Post-Oxygen Consumption
💡Hero Round
Highlights
Justin and Taylor Norris introduce a 10-minute cardio circuit workout using only body weight.
Modified jumping jacks are the first exercise, emphasizing flexibility in the legs.
The workout promises to feel like a much longer session despite its short duration.
Toe taps are introduced as a low-impact exercise to engage the core.
Instructor encourages participants to push themselves with a faster pace.
Shuffle exercise is introduced to increase intensity.
Boss lambs exercise targets the arms, abs, and obliques.
Climbers are included to elevate heart rate.
Head down and close eyes for a breathing control exercise.
Lateral step to twist exercise engages the core and stabilizes on one leg.
Ice skaters exercise is introduced for a dynamic leg workout.
Static hold is emphasized to push through the discomfort.
Slow punches are included to increase the post-oxygen consumption.
Tabata format is used for high-intensity intervals with alternating 20 seconds of work and 10 seconds of rest.
Hero round squat to oblique twist is the final exercise for a full-body workout.
Cool down exercises are included to help the body recover post-workout.
The workout concludes with an energizing and motivational message from the instructors.
Transcripts
class foot sugar we are back it's Justin
and Taylor Norris the creators of the
lip method and we're bringing you a 10
minute cardio circuit today all you need
is your own body weight let's go let's
go
all right let's get this party started
let's do it here we go 10 minutes on the
clock we are going to get sweaty on my
go modified jumping jacks three two one
let's go all right team 10 minutes on
the clock when you're done with this
workout you're gonna feel like you just
worked out for two hours three hours
four hours we don't know yet we're
getting sweaty we're getting weird here
go so two moves repeating each time
these are your modified jumping jacks
take a little bit more flexion in those
legs put a smile on 10 minutes low
impact no running no jumping no wait
next move coming at you we're going to
toe TAPS in eight come on now in six
five four three two one recover all
right toe Taps you're gonna bring it
down nice and low just like this the
left foot's gonna tap out then we're
gonna switch sides right back to Center
here we go left foot first are you ready
I'm ready are you ready I'm ready three
two one go left right oh yeah get this
one on Tick Tock look at that
coordination right there you got it sit
nice and low team when I count you in
all we're gonna do is drop the hips a
little bit lower and five okay in four
uh oh
three two get a little bit lower
there it is let those legs burn out just
a little bit
you know who's gonna break the first
sweat me or t here we go in five four
three two one stand it on up 30 seconds
your Jack's coming at you in three two
one let's go all right guys for this
second set I want you just to get a
little bit lower okay A little pep in
your step stop it low there it is all
right you got that next move coming at
you in ten I already know as the class
goes on it's gonna get harder five four
three two one stand it up drop it down
nice and low this time we pick the tempo
up three two one let's go Shuffle it
through okay that's it team we're
picking it up move those hands you're
pushing yourself all the way through low
impact high intensity glutes are firing
up let those arms swing Everyone's an
athlete come on you've got ten all the
way through for eight seven six
five four three two one ten second
breathe on the clock one of our favorite
moves boss Lambs you know the drill
grab it
on my go opposite side three two one get
it slam it
get mad at it yep
so really when you bring those arms over
top
act like you're grabbing something and
throwing it to the ground letting those
legs do the work ABS obliques lumbar
whoa come on hang in there ten more
seconds when I count you in no breaks
climbers in five four three two drop it
down high plank 30 seconds in three two
one let's get it
how you feeling over there I'm ready I
told you
we are packing it in 10 minutes
it's gonna feel like you just hit an
hour you're on those feet in 10.
on those feet and eight
and six
in five four three two stand it up
I lost some sweating first
I know boss Lambs three
two
one let's go yep all the way through
team
30 seconds on the clock let's see it we
dropped down
we hit the climbers whoo
this is like
1980 Jane Fonda right here oh my
goodness I wish I had the matching
outfit oh we do down the climbers in
five four three two one meet us down
you've got this come on let's go before
you even start head down close your eyes
on my go Max it out three two one let's
go
breathe control that breathing
head down find it
remember you can break but you can't
quit
you've got ten pep all the way through
for eight for six five four three two
one it's over nope you're halfway there
all right next move that lateral step to
twist take a look at me before you start
you're gonna step it out twist it out to
top 30 seconds each side here we go in
three feet together
two one step drive as you twist ABS stay
nice and tight stabilizing off one leg
driving opposite knee to opposite elbow
smiling is optional I already know T is
but are you this is it you've got 10
more seconds on the clock really drive
it through Let's Go whoo come on team
that's it you've got five four three two
last one and
recover Bring It On in when I count you
in in three
when I count you in two
one drop
Drive inhale on the way down exhale on
the way out control that breathing
flying the stability find the strength
how you feeling out there today I'm
ready how you feeling over there t
oh he's just warming up
that's it guys last five here hang in
there with me
here we go you've got five
you've got four you've got three you've
got two and recover
all right team you already know I'm
gonna throw in ice skaters sit nice and
low watch before you start just like an
athlete whenever I say go you're hitting
your ice skaters whenever I say stop
you're in a static hole let's go here we
go in four
in three
and two
in two oh Let's Get It Go
remember whenever I say stop you're in
that static hold float right on the feet
driving out medial gloat do the work
here we go in five four three two one is
that a cold hold it sit low up on the
toes okay hold it
five seconds kills dropping four
three two hold drop all right team here
we go when I count you in we're going
right to ice skaters left side first and
three two one let's go
eyes up on screen you've got this push
yourself 30 seconds it's nice and light
on your feet to make it harder really
push out full speed that's it you've got
five ah you've got four you've got three
static holding two last one wrap it hold
it sit
15 seconds up on the toes
push the blood down
[Applause]
up one of these this is the slowest 10
second countdown of your life you love
me
oh 10.
eight
seven oh six
keep holding five keep holding four keep
holding are they shaking yeah three hold
it two stand it up slow punches on my go
Tabata we're putting in that Epoch post
oxygen consumption here we go left and
right in three
two one slow left
all right so explosions 20 seconds on 10
seconds off here we go in three
and two that Tabata burn
go high speed team ABS nice and tight
right at the screen
hands up a little bit higher right here
all the way through your dog's watching
you your neighbor's watching you your
cat might be watching you come on last
five four three two one down go left
breathe go right left
right recover 20 second Tabata push in
three
and two
one get it let's go all the way through
final set arms heavy you're heavy you've
got the hero around the last set ten
seconds nine that ain't right to camera
right to counterclock
five four five
don't hate me three two one recover hero
round squat to obli twist the best for
last
see you count us in let's go in three
two one let's go I don't know is teeth
sweating yet I don't see it I don't see
it
I see it come on this is it you've got
15 seconds on the clock push yourself
come on drive it all the way through
last 10 seconds your workout is over
come in there eight seven six five four
three two one
oh
team quick cooldown right here feet nice
and wide just like this all we're going
to do is push over to the left
right here drop it in hold you can use
that elbow against your knee for
leverage point that toe out stretch that
inner thigh
breathe 10 minutes three two go
you've got this team hang in there
point that toe for five
four
three two stand it on up arms come up
overhead you know the drill
it starts from the inside out on my go
you're unstoppable one one two two three
[Applause]
founders of lit method thank you for
sweating with us today and we'll see you
next time classic sugar
Voir Plus de Vidéos Connexes
HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA
CARDIO WORKOUT FOR BEGINNERS From Home In 10 Minutes | Lockdown Workout No Equipment | HealthifyMe
GET ABS IN 2 WEEKS CHALLENGE | How To Get Six Pack Abs | 6 Pack Abs Workout | Cult Fit | CureFit
Do This Everyday To Lose Weight | 2 Weeks Shred Challenge
De Perfecte Workout Volgens De Wetenschap (in 10 minuten!) 💪
10 Menit Latihan di Rumah Tanpa Alat Level Pemula | Beginner Bodyweight Workout | PHS Indonesia
5.0 / 5 (0 votes)