10-minute ‘core and cardio’ workout we all need this January

Take control of your New Year Resolutions at home with this Cardio & Core Workout by Laura Williams. Move 1: Lunging heel tap Take a long stride forward, and bend your front knee. Staying in your lunge position, tap your front heel with the back foot. Use your arms to propel you back and forth. Repeat for 30 seconds then switch sides. Repeat Move 2: Plank jack-to-sweep Position weight on palms and balls of feet. Jump feet apart, twice. Sweep one leg out to the side, then the other. Jump apart again. Repeat this for one minute Move 3: Jumping squat From a standing position, jump feet apart and lower towards the floor. Jump apart again, lowering further. Repeat a third time, and lower even more. Then jump back to standing. Repeat for 30 seconds, rest and repeat. Move 4: The seated pulse From a seated position, extend arms out to sides, legs out in front of you. Hinge back from the waist, without arching your back. Lightly pulse legs and arms for count of 20. Rest. Do this twice more. Move 5: Speedy jog-to-lunge Take three jogs on the spot and lunge forward on one leg. Return to standing and repeat on the other leg. Gradually speed up as you repeat this for one minute. Rest and repeat. Move 6: Elbow to knee With one arm supporting your head, extend your other elbow forwards towards your opposite knee. Your supporting leg should be hovering off the floor. Do 20 reps, then switch sides (place your supporting leg on the ground if your back arches).
Take control of your New Year Resolutions at home with this Cardio & Core Workout by Laura Williams. Move 1: Lunging heel tap Take a long stride forward, and bend your front knee. Staying in your lunge position, tap your front heel with the back foot. Use your arms to propel you back and forth. Repeat for 30 seconds then switch sides. Repeat Move 2: Plank jack-to-sweep Position weight on palms and balls of feet. Jump feet apart, twice. Sweep one leg out to the side, then the other. Jump apart again. Repeat this for one minute Move 3: Jumping squat From a standing position, jump feet apart and lower towards the floor. Jump apart again, lowering further. Repeat a third time, and lower even more. Then jump back to standing. Repeat for 30 seconds, rest and repeat. Move 4: The seated pulse From a seated position, extend arms out to sides, legs out in front of you. Hinge back from the waist, without arching your back. Lightly pulse legs and arms for count of 20. Rest. Do this twice more. Move 5: Speedy jog-to-lunge Take three jogs on the spot and lunge forward on one leg. Return to standing and repeat on the other leg. Gradually speed up as you repeat this for one minute. Rest and repeat. Move 6: Elbow to knee With one arm supporting your head, extend your other elbow forwards towards your opposite knee. Your supporting leg should be hovering off the floor. Do 20 reps, then switch sides (place your supporting leg on the ground if your back arches).
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DETAILS

Editorial #:
1197814630
Collection:
PA Media
Date created:
January 06, 2020
Upload date:
License type:
Rights-ready
Release info:
Not released. More information
Clip length:
00:02:52:04
Location:
United Kingdom
Mastered to:
QuickTime 8-bit Photo-JPEG HD 1920x1080 25p
Source:
PA Media
Object name:
tvt_pa-69828.mov