JessicaSmithTV: Cardio Core Flow

Cardio Core Flow is a low impact cardio workout that uses no equipment. It isn’t super intense but I worked up a sweat and I did enjoy it. It is a solid steady state cardio workout. Since there is no impact, part of the intensity comes from using large/broad arm movements and lots of torso twisting (to work the core). Jessica said if you like this workout to check out her 3 DVD set Walk On–I guess there is a workout on the Balance & Strength DVD in that collection that is similar to this one. There were a few combos that, though not necessarily complicated, still took me a few tries to get right–more like a rhythm challenge… as in I have no rhythm. But I still got a good workout. I did an intense boot camp workout this morning, so this was a perfect lower intensity workout to use for my doubles workout.

Cardio Core Flow is 25:30 minutes long; 1 minute intro, 4 minute warm up (side steps, hamstring curls, etc–with big arm movements) and 1 minute cool down/stretch. All of the moves in this workout have big arm movements and torso turns to work the core.

1. Step knee w/ circle arms
2. Side to side steps; changes to hamstring curls; keep alternating between these two moves–they both have big arm movements
3. Side to side tap w/ cross knee lift; changes to repeater knee; alternate between these two moves (again, both of these moves have big arm movements)
4. Step forward and back (big arm movements)
5. Plie pulses with arms overhead and swaying torso side to side; changes to plie squat side to side w/ same upper body movements
6. While in plie squat, still pulsing, pivot one knee in to a lunge, pivot back to plie then pivot other knee in to a lunge and back to plie–all while continuing to pulse and w/ big arm movements (“scooping” arm down while lunging)
7. “Ball change step” behind you while raising one arm overhead, alternate sides; add plie squat between each ball change step
8. Plie squat pulses while scooping arms in circles; changes to plie squat then narrow squat to side, plie squat then narrow squat to other side (same arm movements)
9. Pulsing squat (toes forward now) and alternate bringing one arm to floor and other arm overhead
10. Step one foot forward and back (figure 8 sweeps w/ arms)
11. Step out to side and back in w/ arm movements and torso twists
12. V step forward and back, twist elbows side to side
13. Circle arms forward and back while rounding and arching back; then fast side stretches

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.