welcome back to move Nicole today's class is a low impact bar cardio workout all you will need is yourself a mat and a stable surface like a chair or a table to hold on to so when you're ready roll out your mat and let's begin let's start today's class with a warmup so standing with your feet hip distance apart take a deep breath in reach your arms up up to the sky and exhale release one more deep breath in reach your arms up and exhale release this time reach your arms up and hold on to your right wrist inhale lengthen through your spine and exhale side Bend to the left crossing your right leg behind your left return through center hold on to your left wrist inhale lengthen your spine and exhale side Bend to the right crossing your left leg behind your right beautiful return through Center release your arms and bring your feet together let's alternate lifting one heel at a time as we lift our arms up through Center and then out to the side so you lift your arms up for two and down down for two let's do three more like this really press down through the balls of your feet as you alternate lifting your heels now let's lift both heels so straighten your legs draw your navl in inhale lift both heels up stretch your arms up to the sky then exhale lower your heels down with control and again inhale lift them up lengthen through your spine and exhale lower just two more and on this last one let's hold our heels lifted and take a little pulses you lift your heels up and up really draw your navl in and lengthen through your spine four more 3 2 and and one well done lower your heels inhale reach your arms out to the side open your chest then exhale bend your knees and round forward inhale open and exhale round two more last one let's hold our arms out to the side and just step side to side as you swing your arms just to release any tension and also wake up the [Music] body let's do a few more really swing those arms well done okay come to your chair now step your feet out so that they are mat distance apart with your toes turned out on your inhale squat down and exhale press up inhale squat down exhale press up six more like this just lightly holding on to your chair here for extra support two more and on the last one hold low in your squat reach your left arm forward and then let's sweep our arm back and forward as we alternate lifting one heel at a time so you lift lower as you sweep the arm come back and forward four more keep your knees nice and bent two and one return your left hand to the chair and let's press up and lift our heels inhale squat down exhale press up and lift your heels six small really send your glutes far behind you as you lower down into your Squat and really focus on drawing your navl in two more inhale squat exhale press up and last one good job hold a low in your Squat and this time reach your right arm by your ear sweep your arm back and forward as you lift both heels up and down six more keep drawing your navl in and really send those glutes far behind you three more can you bend into your knees a little bit more two and one good job let's lift our heels one more time Bend into your knees and if you can stretch your left arm forward as well finding your balance draw your navl in Bend into your knees a little bit more just one more breath here inhale and exhale well done lower your heels press yourself up and take your hands behind your head let's twist it out you twist and twist bringing opposite elbow to opposite knee let's do eight more 7 6 5 4 3 2 and one release your arms take a deep breath in reach your arms up to the sky and ex exhale release hopefully you're feeling nice and warm now and you're ready to get started how this class will work is that we have two rounds of five different exercises that will focus on different parts of the body and in between those five exercises we will have short cardio bursts the five exercises will remain the same for both rounds but we'll mix up the cardio burst okay so getting ready for our first exercise take your left hand onto the chair and walk your feet out into a wide second position with your toes turned out really draw your navl in and then inhale play down and exhale press up inhale play exhale press up six more like this reaching your arm up to the sky as you play Down focus on drawing your navl in and keeping your spine nice and straight two more and last one hold a low in your paa exhale lift your right heel pull your elbow down then inhale stretch over to the left as you lower your heel so exhale pull lift your heel inhale stretch and lower keep your knees nice and bent four more exhale pull inhale stretch two and one now for my favorite straighten your left leg reach your left arm over to the right and then return to your paer stretching over to the left so stretch to the right straighten your left leg then stretch back to the left six more like this really focus on keeping your right knee bent the whole entire time you're just pushing off that left foot three more can you stretch over a little bit further two and last one return to your PA with your spine nice and straight and let's take little pulses for eight and seven six little lower 4 3 2 and one well done first cardio birst let's take some modified jumping jacks so just tapping your foot out to the side as you sweep your arms up and down now stay with this or if you want to take it up a notch you can always take your traditional jumping jacks but I'm going to stick with the low impact option today wherever you are really move with intention and really work those arms just five more seconds 4 3 2 and one good job second exercise come to the back of your mat take a deep breath in then exhale fold over your legs and walk your hands forward coming into your plank position make sure that your shoulders are over your wrists your hips are low and you're drawing your navl up on your inhale press back to downward-facing dog exhale shift forward to plank inhale press back exhale shift forward really press down through your shoulders and when you move forward into plank make sure that you're drawing your navl in and you're dropping your ribs down to your hips just two more and on the next one holding your plank inhale tap both knees to the floor exhale lift inhale tap exhale lift keep your hips nice and low here and keep pressing down through your shoulders two more and last one lower your knees down to the floor now and untuck your toes let's take some tricep push-ups so inhale bend your elbows exhale press inhale Bend exhale press six more make sure that you're keeping your elbows close to your waistline and that you're lowering and lifting your body in one smooth motion really using the strength of your arms just one more good job let's return to our Plank with our knees lifted and take some shoulder Taps you tap and tap try to keep your hips nice and still here you're doing really well we return to our cardio burst in Four 3 2 and a one walk your hands back to your feet roll up to standing and here we go jumping jacks either take your low impact option or your high impact option if you're feeling particularly good today but I'm sticking with the low impact option really work your arms lifting them up and down with as much control as you can you've got it just five more seconds for 3 2 and one okay third exercise of round one let's return to our chair with our left hand on the chair bring your heels together and your toes apart and bend your knees then extend your right leg out to the side with your toes pointed forward and really draw your navl in on your exhale lift your right leg up inhale lower exhale lift inhale lower just just six more stay nice and bent through your left knee Four 3 2 and one hold your leg lifted reach your right arm out to the side and now bend your right knee and extend your right leg forward then rebend your knee and extend your leg out to the side so you bend devop forward Bend and extend out SE small like this keep your left knee bent the whole entire time as you extend your right leg forward make sure that your leg is turned out so your inner thigh is pointed up to the sky just two more the leg doesn't need to be high last one well done hold your leg out to the side and take little pulses for8 7 6 5 4 3 2 one then develop your leg forward and take little lifts 48 7 really lengthen through your spine 5 4 3 2 and one well done you know the drill let's take our jumping jacks feel free to jump it out if you're feeling nice and warm now and you want that extra challenge or stay with a low impact option like me wherever you are let's pick up the pace a little bit and really move those arms and legs 5 more seconds 4 3 2 and one okay second last exercise for round one let's come down onto our backs to work our ABS keep your toes together and open your knees out and then take your hands behind your head exhale curl up inhale lower exhale curl inhale lower six more as you curl up really think of dropping your ribs down to your hips and flattening through your lower abs two more and on the last one let's hold in our curl let's take a crunch to the left bringing your elbow towards your hip and then to the right exhale crunch left inhale Center exhale crunch right inhale Center can you lift your head and shoulders up a little bit higher two and a one holding your curl lift your legs up in a t tabletop keeping your knees apart and then inhale lower everything down tap the mat and exhale curl everything up inhale lower exhale lift six more use your breath to help you four more make sure your lower back is staying in contact with the floor two and on your last one let's hold in our curl and twist it out you twist and twist six more 5 4 3 2 and one good job let's hop on up and take our jumping jacks let's go second last time you do this cardio burst so give it all you got maybe see if you can peek up the pace a little bit you're doing really well only five more seconds 4 3 2 and one okay a final exercise in round one let's return to our chair with both hands on the chair and step your left foot back for a lunge Bend into your knees slightly hinge forward and make sure sure that your right knee is stacked over your right ankle then keeping your right knee bent shift forward kick your left leg back and then return to your lunge exhale shift forward and inhale lunge make sure that you're keeping your spine nice and straight As you kick your leg back and that you're drawing your navl in just two more and last one hold your left leg lifted and really draw your navl in little combo bend your left knee in extend it back then lift your right heel and lower so you bend extend lift your heel and lower six more keep a bend in your right knee the whole entire time and make sure here that you're really drawing your navl in and that you're not arching your spine you've got it two more to go and on the last one hold your leg back and your heel lifted let's lift our left leg up for eight and seven squeezing into your left glute 4 3 2 and one hold your leg lifted and pulse down into your right leg for eight seven ouch six you've got it 5 4 3 2 and one here we go final cardio burst of round one let's return to our jumping jacks maybe jump it out if you want to finish this round with a bang or keep it low impact can you pick up the pace a little bit you've got it round one is almost over okay five more second seconds 4 3 2 and one well done Shake It Out have a sip of water have a breather and then let's get into round two so move your chair over to the other side of the mat and let's return to our first exercise which is our wide second plas so step your feet out nice and wide and really draw your navl in inhale Play Down reach your arm up and exhale press up inhale play exhale press six more so the great thing about round two is that you are now very familiar with the exercises and you can really get into them two more here and on the next one hold a low in your paa lift your left heel pull your elbow down and then stretch over to the right as you lower your heel exhale pull inhale stretch as you lift your left heel and lower four more three keep your knees nice and bent two and one now for my favorite straighten your right leg then stretch over to the left and return to your PA stretching over to the right so you stretch to the left and then stretch to the right returning to your paer keep going make sure that left knee stays bent the whole entire time you're just pushing off your right foot two more and last one good job return to your paa with your spine nice and straight and let's take those pulses for eight and seven can you get a little bit lower five 4 3 2 and one okay cardio burst for round two we will take high knees to chest lowering our arms down and up in front of us option two you can jog it out if you want something a little bit more or if you want even more you can take high knees you pick your option for today I'm sticking with a low impact option because in Thailand it is super hot outside so I want to face myself okay four more seconds 3 2 and one good job step to the back of your mat take a deep breath in exhale release and fold over your legs then walk your hands forward and find your strong plank here we go inhale press back exhale shift forward inhale downward dog exhale plank six more the other great thing about round two is that this is the last time you do all these exercises so really give it all you've got two more and on the next one hold in your plank inhale tap both knees to the floor exhale lift inhale tap exhale lift six more keep drawing your navl in 4 3 keep your hips low 2 and one now lower your knees untuck your toes and let's take our push-up pushups inhale Bend exhale press inhale Bend exhale press six more make sure you're keeping your elbows close to your waistline that way you're working more into your triceps just two more and last one lift your knees returning to your Plank and let's finish with shoulder Taps last time you do these shoulder Taps try to keep your hips nice and still let's do four more three two and one good job walk your hands back to your feet roll up to standing and let's take those knees to chest remember you pick your option either keep it low impact like me or you can jog it out or even run it out lifting those knees up nice and high wherever you are really try to move with intention and pick up the pace a little bit so that you raise your heart rate four more seconds 3 2 and one okay third exercise let's take our right hand to the chair bring your heels together with your toes apart and bend your knees then extend your left leg out to the side in line with your hip on your exhale lift your leg up inhale lower exhale lift inhale lower keep bending into your right knee and when you lift your leg up make sure that it's in line with your hip the leg doesn't need to be high it's more important that it's in alignment with your hip just two more and on the next one hold your leg lifted and extend your left arm out to the side let's Bend our left knee extend your leg forward and then rebend your knee and extend your leg out to the side so bend extend forward bend and stretch out to the side as you develop your leg forward make sure that your leg is turned out so that your inner thigh is pointed up to the sky again the leg doesn't need to be high I want you to focus more on bending into your right knee and keeping your spine nice and straight let's do two more and last one hold your leg out to the side and take little lifts 48 and 7 6 5 4 3 2 one well done extend your leg forward now and take little lifts for eight seven can you grow a little bit taller four more three two and one ouch aren't you glad that's over let's come to our cardio burst so lift those knees up nice and high jog it out or run it out you pick your option you've got it can you lift those knees up a little bit higher just five more seconds 4 3 2 and one okay let's come down onto the mat for our AB Series so bring your toes together open your knees and take your hands behind your head exhale curl up inhale lower exhale curl inhale lower six more like this when you lift your head and shoulders up really think of dropping your ribs down to your hips and also make sure that your chest is slightly dropped down towards your chest to protect your neck okay on this last one Hold Your Head and Shoulders lifted exhale crunch to the right inhale Center exhale crunch left inhale center six more five can you lift up a little bit higher two more and last one good job hold through Center lift your legs up and then on your inhale lower everything down and exhale lift everything up inhale lower tap the mat and exhale lift six more last time you do this exercise so see if you can lift your head and shoulders up a little bit higher two more and on this last one let's hold our curl and twist it out you twist and twist bringing elbow to opposite knee just four more three two and one good job hop on up and let's return to our cardio burst second last time you do this so stay with me keep breathing and just give it all you've got really trying to keep your heart rate nice and lifted okay five more seconds 4 3 2 and one final exercise you can do it let's come to our chair bring both hands onto the chair and step your right foot back for a lunge then keeping your left knee bent hinge forward kick your right leg back and then return to your lunge exhale kick back inhale lunge six more you've got it make sure that your spine is nice and straight As you kick your leg back really drawing your navl in two more and on the last one let's hold our leg back little Comber bend your right knee extend then lift your left heel and lower you bend extend lift and lower six more like this you can do it keep bending into your left knee as much as you can that way you're really working into your left glute two more and on the last one let's hold our heel lifted pulse your right leg back for eight and seven can you hinge forward a little bit more 4 3 2 and one hold your leg lifted pulse down into your left leg 48 this is it 7 6 final cardio burst in Four 3 2 and one here we go final cardio burst you can do it really lift those knees up nice and high give it all you've got you've done so well in class today so don't stop now let's go can you pick the pace up just a little bit more you've got it just 5 more seconds 4 3 two and one wo well done let's take a deep breath in reach your arms up to the sky and exhale release one more deep breath in and exhale release place your hands on your chair now and walk your feet back coming into a fold over position keeping a soft Bend through your knees exhale around your spine spine scoop your belly button in then inhale Arch and roll your shoulders back exhale as you round inhale as you Arch and last one exhale round and inhale Arch roll your chest up now and walk forward in towards your chair draw your right heel back in towards your glute and really tuck your hips forward so that you feel a nice stretch through the front of your right leg then cross your right foot over your left thigh flex your foot and sit your hips back then step your right foot back coming into a lunge and really open your chest as you lower your hips take nice deep breaths here then shift your hips back straightening your front leg flexing your foot then rebend your left knee and step your right foot forward other side draw your left heel in towards your glute tuck your hips under and stand up nice and Tall then cross your left foot over your right thigh and sit your hips [Music] back then step your left foot back coming into a lunge lower your hips and open your chest then shift your hips back straighten your right leg and flex your foot gently folding [Music] forward beautiful rent your right knee take your hands onto the mat and press back into a downward-facing dog take a moment to Pedal your heels here alternate bending one KNE at a time just to release any tension then carefully lower your knees to the floor and untuck your toes inhale reach your right arm up and exhale thread your arm through the left bringing your right shoulder down to the mat then inhale reach your right arm up one last time and exhale switch sides inhale reach your left arm up to the sky then exhale thread your left arm through the right taking deep breaths here just enjoying this twist then on your inhale reach your left arm up and exhale release let's sit back onto our heels now with our knees hip distance apart then on your inhale place your right hand behind you and lift your hips up as you stretch your left arm by your ear here then exhale lower your hips and take it to the other side inhale lift your hips stretch your right arm up and exhale lower one more on each side inhale and exhale last one inhale open through your heart a little bit more and exhale lower beautiful let's come onto our glut now bend your right knee and extend your left leg out to the side inhale reach your right arm up and exhale side Bend to the left feeling a beautiful stretch through the right side of your [Music] body then lift your chest and switch sides bend your left knee extend your right leg out inhale reach your left arm up and exhale side Bend to the right then return through Center and let's extend our left leg out coming into a wide-legged position flex your feet making sure that your toes are pointed up to the sky and either stay here with your chest upright or very carefully walk your hands forward to feel a deeper stretch Wherever You Are make sure that you're keeping the muscles in your legs engaged and that your toes are pointed directly up to the sky one more breath here beautiful walk your hands back towards your legs now and using the help of your hands close your legs together come to a cross-legged position now sitting up nice and tall and let's finish class like always on your your inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's bar cardio class if you would like to see more videos like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much and I hope you have the most beautiful day [Music]