Calorie Sizzler

Hi, I'm Chris Freytag and this is your Calorie Sizzler Workout. Now this workout is all about cardio. We're gonna get the heart rate up. But you'll also use some muscle. So here's how it works. We have eight cardio drills. Each drill is gonna go for one minute with 30 seconds rest in between. And, believe me, your heart rate will get up there. I'll talk about how it's gonna work, but let's first warm up. And, by the way, you need a mat, or if you're on carpet, that would work okay too. And have water nearby 'cause you are gonna need it. Deep breath up, feed are little wide. Reach. Good, then let's roll out our backs. So I want you to come all the way down. Bend your knees. And then round up. All the way. Awesome, roll it up and then just roll those shoulders back. Let's pedal our arms back. We wanna wake up our joints, especially shoulders and hips. Ball-and-socket joints. Mobilize your joints. Activate your muscles and get the heart rate up in the warmup. And then let's come the other direction. So just pedal this way. A little faster. Abs nice and tight. Breathing through your mouth. You are gonna need some oxygen. Go ahead and flap your wings. Right here. And then we're just gonna reach side to side. Relax that upper body. Reach. Reach. Now throughout this workout you can move at your own pace. It's all gonna be about intensity and how you feel. Right here. Reach it up. Just up overhead, stretch through your side body. Good. Let's take it into a hamstring curl. Right here, it doesn't matter what leg you're on. You're just pulling that leg up behind you. Pump your arms. Good. Wake up your knees. Wake up your legs. Bring your knees forward. High knees this way. Doesn't matter which leg you're on. Just pull it up to about your chest level. Stretching through your glutes. Pull your arms down. Good. Awesome, a couple hip circles right here. Big hip circles. Open up those hips. It's like you're going up and over something, like a gate swing, right here. And then we'll go the other direction. Internal rotation. Come this way. There you go. Up and over. Excellent. And let's jog it out right here. Right there. All right, arms up overhead. Are you feeling good? So each cardio drill is one minute. I'll start with a low impact version of the exercise and at 30 seconds we'll move into a plyometric. It's up to you if you're gonna come with me on those plyometrics. We will sizzle off those calories. All right, you ready? Let's go. Our first exercise. We're gonna start with reverse prisoner lunges. I want your arms behind your head. Elbows back. Open through your chest and heart. You're gonna step back into a reverse lunge. Nice and deep on your back toe bending your back knee. Ready? Let's go. So just reverse lunge alternating legs. The key to a lunge. Chest up, eyes up. Nice bent back knee. Good, push your weight slightly back. Front knee stays over the toes. Good. And you're balancing. I have my mat to the side by the way. We're gonna use it throughout this workout. Breathe through your mouth. A lot of this is easy to follow. So I want you to think about how you feel. Elbows are back. Now at the 30 second mark, we're gonna start with our plyometric if you'd like. If you wanna stay right here, you do that. Right, you gotta challenge yourself to change yourself. Here we go. Are you ready? Split jumps. Come with me if you're ready. Now, how deep you go in these split jumps? That is entirely up to you. Try to bend that back knee. Come on, use those arms. Abs tight. And, most importantly, breathe. My heart rate's gonna get up high with you. Come on. You've got it, four, three, two, one. That was our first minute. We have 30 seconds rest in between each drill. Start the next one. Take a deep breath, I have my water nearby. I encourage you to drink water. You're gonna need it. We're gonna sweat it out today. Second exercise. Squats. So we'll start with a basic squat. Right here. Feet are a little wider than hip with a part. We're gonna squat deep and I'm gonna give you pointers on how to do that. You still have a few seconds here. Three, two. Here we go. Squat back, all right. So knees track over the top of the shoelaces. Eyes up, chest up. I want you to come as deep as you can into those squats. Down and up, squeeze through your glutes. It's like you're sitting in an imaginary chair behind you. And because this is a cardio workout, I want you to work on speed. You get that range of motion. Pick up your speed. That's how you're gonna get your heart rate up. Three good ways to get your heart rate up. Speed, range of motion, and adding a little jumping. Here we go. If you'd like. Squat jumps right here. Come with me. Push off the ground, come on. Now you can stay with the regular squats or you can take it up to this plyometrics. Woo! Breathe, come on. Push yourself, push it. You got it. Ah! Almost there. Come on. Are you breathing? Four. Three. Two. One. That was number two. Woo! I'm feeling it. Gotta pull my shirt down. Gotta breathe. Drink your water. Totally recover. Right here, totally recovery time where you can walk it off a little bit. Move around. Next exercise is gonna be pushups. So we're gonna take it onto the mat. I'm gonna grab my mat. If you're on carpet, carpet will work fine. If you're just getting started with pushups, you're welcome to put your hands onto a chair. Are you ready, we're gonna go with knee pushups 'cause I want speed. Go. Elbows are slightly coming back. I don't want you to stress your neck. Chest is coming all the way down to the ground. Pump it. This is cardio so we're going for speed here. Come on. Shoulders relaxed away from the ears. Spine is long. Abs are tight. Pump, are you ready? If you'd like to add plyometric, here we go. It's a baby push. Push. Push. Push. Now if this is hard for you to do, option is to push those hips in the air. It's a little less body weight. If you are up for the challenge, pull those hips down. Come on. Just an inch of air. You can do it. Push. Almost there. Come on. Done. Woo! That's tough. All right. Walk it off a little bit. Drink your water. Breathe, this is your active recovery. I'm gonna move my mat this way. Next exercise. As you're recovering, burpees, so don't get worried yet. We're gonna start with a slow burpee. Move into a fast burpee. If you wanna be on your mat, you can. If you want your hands elevated onto a chair, you could do that too. All right, here we go. We're gonna start with slow burpees. Three, two, one. Hands come down. Feet walk back. Feet walk in. Stand it up. Down. Feet walk back. Feet walk in. Maybe you add your arms up overhead. Right pick up your pace a little bit. Squeeze those glutes as you come from the ground up. Come on. Push it. You got it. You can hear me breathing. I'm doing this workout right with you. I don't want you to be the only one. All right, are you ready? Pick it up, full burpee if you'd like. Out and back. Baby hop right there. Come on. Let's go. You got it. Come on. Are you breathing? You can stay with the slow burpee. You can do whatever works for your body. Go! Pick up your pace, come on. Done. Woo! I am breathing heavy. You probably are too. This is all about getting that heart rate way up there. Pushing you out of your comfort zone. I'm gonna grab a drink and you should too. Okay. Keep recovering, we have 30 seconds of recovery between each exercise. Side to side squats are next. I'm moving my mat a little bit. It's up to you. Here we go. Step right. Step left. Nice deep squat. Moving those feet out. Bringing them narrow. Pick up your pace if you'd like. Come on. Believe in yourself today. About halfway through is when those endorphins release release. You start to feel really good about what you're doing. Go for range of motion and speed. Here we go, now, we're gonna go into squat jacks if you'd like. That's the plyometric. Are you ready? Join me. Here we go, wide and low. Tall and high, right here. Come on. Oh man. Go for it. You can go faster than me. You can go slower than me. Whatever works. Push it! Breathe. Come on. Go. Go. And done. Oh, man! Like I said, you and me, you and me my friend, we're both doing this. It gets my heart rate up every single time. And that's a good thing, challenge that heart. You need it. Okay, next exercise. Hill climbers. Pull your mat over if you'd like or do it right on the carpet. Hands can be elevated if you want them to be. Woo! Catch your breath, are you ready? Three. Two. Bring those hands down. Right, so you bring that foot up like you're climbing, like the rock climbing, or hill climbing, right there. Pull it all the way up to your hand. Pull it all the way up here. Hips are low. Now you pick up the speed if it's working for you. All right. Drop your hip flexor open. Keep your head in alignment with your heart. Don't drop your head down. Are you ready? Are you ready? Option is to speed it up so you can go faster with me right here. Hands could be on a chair if you'd like. Other option, jump switch. Jump switch. Right here. Go. Go. Oh, yeah! Keep it coming. Keep it coming, you got it. Go. Go. Five. Four. Three. Two. One. Stand up. Walk it off a little bit. Take a lap, you've got 30 seconds of recovery in between each drill. I'm gonna take a drink of water. Man, huh? Ooh! You're killing it. You're crushing it. This is our Calorie Sizzler. Okay. Next exercise, sit ups. Yep, that's what I said. You get to come to the ground. I'm pulling my mat in. I'm gonna use my mat. You can do this on the carpet or on a mat, it's up to you. Basic sit up right here. Hands in front. Roll up. Roll through your belly. Belly to the spine. Cardiovascular activity can be qualified as anything that gets the heart rate up. And one of the best ways, repetitive motion. Okay, keep your abdominals tight. We are moving into what I call sit up, stand up. And I'm gonna give you some pointers. I want you to go right into it. You're gonna want your heels close to your glutes, watch me. You need momentum. Right here, roll up. Stand up. Roll down. You need a little momentum. Your heels need to be close to your butt when you stand up. Notice how close my heels are. Right here. Right there, you gotta use a little momentum. Right there. Woo! Come on. Done. That's my microphone. In that one. That's a tough one. Come on, hopefully you didn't have a microphone on at home. All right, walk it off a little bit. Recover. We have one more. Now this one, I'm gonna use my mat as my measuring stick. You could just eye it on the floor on your carpet. I'm gonna go all the way over the width of my mat. All right, are you ready? Up and overs. Take a deep breath. Let's begin. All the way over. All the way over. Single. Up and over, so, I'm pulling my foot as wide as my mat and I'm landing. You feel it in your inner thighs right here. Use your arms. No double bouncing. That's the key to this drill. Right, keep it coming. Let's go. Are you ready? When we take it up we're gonna go for a double footed lateral jump. It is hard work. Are you ready? If you're ready, right here. Boom. No double bouncing. It's tempting to double bounce. Bend, stretch, explode. Bend, stretch, explode. Like you're skiing. Go. The whole width of that mat. It's hard. Come on. You can go faster than me, do it. Do it. Come on. Go! Go! Four. Three. Two. You did it. That's one time through my friends. Walk it off a little bit. We'll go back to the beginning. Are you ready? Deep breath here. Reverse prisoner lunges. Coming your way. Breathe. All right, it's back to the top. So here we go with prisoner lunges. Open up through your chest and shoulders. Hands behind, are you ready? Let's go. Right here. Reverse prisoner lunges. It's a mouthful. You're bending that back knee. You're on your back toe. Good lunges. And once you've mastered range of motion, because this is cardio, you wanna pick up your pace. Add a little speed. Right here. Nice! Think about what you're doing. Now remember, I know it's been pretty intense. We go into a plyometric for the last 30 seconds of each drill. And you decide how your body feels. I want you to challenge yourself and be proud of yourself but I also want you to be aware of your heart rate. Come on, keep it coming. Right here. Oh. This is a good way to do your cardio. Push that heart rate up, recover, and then push it up again. More calories burned. Alright, you ready, here we go. If you'd like, jump lunges, split jumps. Right here, bend that back knee. Pick up your pace if you'd like. Most important is that you are bending that back knee. Two feet leaving the ground. Same time. Come on. You got it. Eight. Seven, come on! Nice. Done. Woo! One minute in between. This is the, I'm sorry, 30 seconds in between. Second round so your heart rate is already up there. So recover. Breathe deep. Drink that water. All right. Squats are next. Are you ready? I'm gonna grab some water. It's great to stay hydrated during your workouts. Best time to really guzzle that water. Water and oxygen are very important for cardio. Squats, are you ready? Feet a little wider than hips. Down and up. Here we go. Those 30 seconds seemed long in the beginning of this workout, right? The rest, now seems quite short. That's what happens. Your heart rate is probably staying fairly elevated which is a good thing. Come on. I'm here with you. Fighting the same fight. Let's go. We're right there, now, if you're ready for that plyometric, it's gonna be a squat jump. Are you ready? Hands out, push away. Hands out, push away. You're just pushing your feet off the floor. Feel light. Pick up your pace if you'd like to. Chest up, eyes up. Woo! Come on. Push it. You got it. Go. Go, oh man, this is using muscle. Burning calories. Done! Walk it off. I always like to say take a lap. Just kind of walk it around a little bit. Active recovery for 30 seconds as we move into those knee pushups. Now, the reason I'm suggesting your knees is 'cause I want speed out of you. This is cardio. I'm gonna use my mat. If you're on carpet, you're good. You can put your hands on a chair. If you wanted to make it a little easier, you tell me. Woo! In a pushup, keep your head in alignment with your body. Don't drop your head down. Are you ready? Here we go. Down, up. Elbows are slightly going back. Shoulders away from the ears. Pump it! Chest, shoulders, abs. Let's go! You can always put a little padding under your knees if you need to. Come on. Sweat it out today! Go. And are you ready? That baby plyometric. It's a big punch, looks small, it's big. Are you ready, here we go. Little air, right there. Little air. Now, option. Put those hips in the air. And a little less body weight so you can see if you can get those hands off the ground. Power through your chest. Let's go! If it feels okay, pull those hips in alignment. Keep coming with me. Four. Three. Two. One. You did it! Stand it up. Recover, breathe. Moving my mat out of the way. You can use your mat if you'd like for the slow burpees, remember? I'm gonna go right on the floor. Your choice. Woo! This is what I love. I'm doing this with you. I'm sweating. It's all good. We challenge ourselves to change ourselves. Okay, here it comes. Slow burpee. Are you ready, now, get started with your slow burpee right now. If you do not want to do a burpee, you could go back to squats too. Okay, step it back. Step it in. Stand it up, use your glutes. Step it back. Bring it in. Now I want you to pick up your pace if it's feeling okay. All right. Right there, get those feet underneath you. Pull 'em in. Get 'em underneath you. Good job. Woo! Come on. Now, when we move to a full burpee, that is entirely up to you. Are you ready? Join in if you're ready, let's go! Right here. Hands down at the sides or up overhead, your choice. Go. Come on! Right there. You got it. Get creative with your option. I'm breathing heavy. Let's go. Come on! You did it. Walk it off. Woo! I love it! How do you feel? Catch your breath. I'm doing the same. Drink your water. Ooh! This is awesome. Okay. Side to side squats when you're ready. Make space. Are you ready? Here we go. Step to the side. Step it in. Right there. Right there, good. Breathe. So you're stepping it wide, stepping it together. Good squat, chest up, eyes up. If you wanna pick up your pace, go for it. All right. Let's do it. Come on. Woo! Feel it! Sit back in that booty. Go. All right, now squat jacks. Wide and low. Up and high. You tell me how you're doing, it's that baby plyometric. Oh yeah! Yes you can. I always tell you, yes you can. You can always go back to your low impact. Right here, I want you to tell me what's working for your body. Go! Three, two, one. Nice. Coming down. Rock climbers, hill climbers. Whatever you wanna call 'em. Set yourself up on your mat or on the floor. Are you ready? Water? Yeah, why not, right? 30 seconds of active recovery. All right, here we go. Isometric through the chest and shoulders. Hold it tight. Here we go. Bring it on, go! Pull that foot up, now I want you to pull that foot up. Open that hip flexor. Pull it all the way up to your hands. You keep going at home. You keep going. Keep your head in alignment, right here, so it's not dropping below your heart. Go. Come on. You got it. Woo! Pick up your pace if it feels all right. All right, come on. Are you ready? All right, speed or jump switch. Jump switch looks like this. Switch. Switch. You gotta pull that foot up there. It's a lot of work. Go. If you'd like to go back to your hill climb, right here, you can. If you are jump switching, good for you. Come on. Go. Done. Woo! Excellent. All right, sit ups. I'm using my mat. Right here, you choose. If you're on carpet, no problem. All right. Abs are nice and tight. Breathe deep. Are you catching your breath here? Ooh! Man, huh? Here we go, you're gonna roll up. Pull your belly to your spine. And three. Two. Go. Roll through your spine. Be very methodical. All the way down. All the way up. Scoop out your abdominals. Belly to the spine. Looking good. Now those sit up, stand ups. They're hard. Keep doing your sit ups if you prefer. I'm gonna give you pointers on those sit up, stand ups. When you start those, you want your feet, heels, really tight to your glutes so you can stand up and you're gonna have to use momentum. Here we go. I'm gonna start with the sit up. Stand up. You tell me what works for you. Hands are out. Hands are out. See what you can do. Heels are really tight into the glutes. Nice and tight. Let's go! Good job. Done. All right. Woo! That is big stuff. Good job. All right, as we're recovering here, we have one more. Come on, baby, we can do this to the end. Here we go. I'm using my mat. These are up and overs. And we're gonna go up and over this mat. I want you to think about two feet wide. Are you ready? Single up and overs to begin. Go. Last exercise. Pull your knee in so you really feel this through your inner thigh. Up and over. Use your arms. Let's go. Now you can pick up your pace if you are feeling good to the finish line. Come on. Breathe. You got it. Are you ready? When we go for those lateral double hops. They're intense. No double bouncing. Are you ready? Stay right here if this is good for you or come with me. Double foot. Go. Clear the mat. No double bouncing. Bend, stretch, explode. Bend, stretch, explode. Go. It's like you're skiing. Come on! We are sizzling. Frying those calories. Done! Woo! Little high five for you at home. That was an amazing cardio workout. We're gonna cool down. That is a must. So I want you to walk it off a little bit. Walk back and forth. Walk in a circle. Breathe. I am so proud of you. That was not for the faint of heart. Come on down. Seated, now I want you to keep your heart, head above your heart. Because our heart rate is so high so we're not gonna lay down. I want you just to breathe right here. Take one foot, let's go one foot over the top of the other right here. And get that stretch through your glute, through your hip. Nice long spine and then deep, deep breaths. Very nice. Interval workouts like that are definitely work. I don't know about you, let's switch to the other side, but I prefer this any day over long distance. Steady state. You feel so accomplished. And you know you work hard. Some days are gonna be better than others, but at the end of the workout you can say, "Yes, I did." Right here, just stretch. Hold your stretches for like 20 to 30 seconds. Sit up nice and tall. Let's go for a butterfly stretch where we have both soles of the feet together. Nice deep breath. Hinge over, hold onto your ankles, perhaps. Elbows into the knees. And just bring it down. Again, we're keeping our head above our heart just depending on where your heart rate is. I am sweaty. Woo! Good job. All right, runner's lunge. Again, still keeping our head above our heart. That was pretty intense. Right here, you can even take your hand up. Stretch, open up through your wingspan. Nice deep breaths. If your heart rate is returning down quite quickly, congratulations. That's a sign of your fitness level. So if you're catching your breath, already breathing through your nose again, that's fantastic. If you need a little more recovery time, take it. One more, let's try figure four standing up. It's a balance challenge. So I'm gonna come off my mat. Sometimes that little extra squishy mat makes it a little less stable. Hands up for balance right here so I feel this all the way through my hip and thigh and glutes. One more on the other side. Ooh! Like that, balance. Pull your abs in tight. Hold on. Good work. Nice. One last side stretch. Why not, Let's add this one on. Now when you're doing cardio, anytime your heart rate gets really high, keep those arms below your heart. Okay, 'cause anytime those arms are up that's gonna get your heart rate up higher. Always take it back down to the low impact if you can. If you were doing the plyometrics with me today, congratulations. Either way, way to go. You did a great job today. Stay consistent with your cardio exercise. You will fry off those calories and feel good about the way you look and feel. So I will see you at our next workout.