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.
- Step knee w/ circle arms
- Side to side steps; changes to hamstring curls; keep alternating between these two moves–they both have big arm movements
- 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)
- Step forward and back (big arm movements)
- Plie pulses with arms overhead and swaying torso side to side; changes to plie squat side to side w/ same upper body movements
- 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)
- “Ball change step” behind you while raising one arm overhead, alternate sides; add plie squat between each ball change step
- 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)
- Pulsing squat (toes forward now) and alternate bringing one arm to floor and other arm overhead
- Step one foot forward and back (figure 8 sweeps w/ arms)
- Step out to side and back in w/ arm movements and torso twists
- V step forward and back, twist elbows side to side
- Circle arms forward and back while rounding and arching back; then fast side stretches