Try Chris Freytag's high-energy workout that combines calorie-burning with strength training
Read the full transcript »
Cardio Sculpt It's time for Cardio Sculpt. This is a workout that incorporates calorie burning cardio with strength training to tone your entire body. It's high energy with no rest, we'll do classic strength training moves while keeping your heart rate elevated. Now, if you are ready for the challenge, grab your hand-weights and let's get going. I recommend 2-3 pound hand-weights for this workout. The goal is muscle fatigue, so try heavier weights if you need more of a challenge. However, always lift into your body and work within your limits. Alright, keep on marching with me. We are going to begin today with the step touch right and left. We are going to pull our foot front, a little heel. I'll show, you hold on, in four, three, two step touch right, like this. Step touch heel, got it? Alright. Stand tall. We are going to incorporate a mid back row. Lift your arms up, get ready, elbows back. We are going to pull back, squeeze your shoulder blades together. Alright, now row it back, like this, row, row, good, breathe. Pull it back nice and strong. Feel those shoulder blades come together. Imagine you have a pencil between your shoulder blades and squeeze it, good. Now, march it out, right here, let's go, march, excellent, breathe. Alright, step touch with the row. Let's go, right there, right there, good, nice and strong. We are going to tone up, here we go, march it up, and march, and step touch, right here. Let's go, row four, three, two, march, go, yeah. Here we go, row, nice, moving on to knee lifts, relax the arms like this. Right knee, right, left, now stand tall. Incorporate your core body, really pull that bellybutton in, good, lift the knee up. Let thighs to go, stand strong, take your arms up. We are going to incorporate upper body, shoulders, ready, overhead press right here go, up, up. Now, relax your shoulders away from your ears, we want to avoid using the neck. Work your shoulders, sculpt up, right there, good. Stand tall, breathe, alright here we go, rest the arm at the side toe tap, like this tap, tap. Now come on, really move it right here. Straighten it out, work your quad muscle, good. We are going to incorporate, arms one arm at a time, twice a kickback, ready, right first. Let's go, kick it back, kick it back. Now your triceps is at the back of your arm. It's that little flap of skin that sometimes wave when you wave. Yeah, we are going to tighten that up, right here, come on, really stretch. We are going to put it together with the knee lift. Let's move forward for knees, right first, right, left, yeah. Take it back with the tricep press, right there, right there, good. Do it again, up awesome, here we go take it back, yeah, good really press that tricep, go, go good! We are working multiple muscle groups, yeah, come on, calorie burn, great! Move it like you mean it, this is our last one, right here. Take it to a step touch to the right for two, let's go. Now heel jack, right here, it's right and left, step touch, heel jack good. We'll add some arms on the heel jack, left raises, like this, nice and easy. Working your shoulder again, here we go. Take your step touch to a squat, like this, good! Sit way back, press the knee over the ankle, nice squat. Squeeze your buns. Right there, we'll add some arms to that squat, up right row, right here, pull it up, good. It's like you are zipping your coat, working through that upper body, right there, go, nice. Heart rates going up, awesome! Alright, rest the arms diagonal heel dig. Step heel, step heel, good. Now to change side, march two times, march, march, step heel, there you go, heel. I am going to add chest presses, ready, lift the arms. Here we go, press, elbow squeezed together. This is the front of your body, right here, march to switch sides, good, ah! Right there. These are your pectoral muscles in front of your body, good, on the right. It's important to work both your chest and your back, even out for better posture and overall health. Good, on the l
Copyright © 2005 - 2014 Healthline Networks, Inc. All rights reserved for Healthline.