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64 Minute Spring Vortex | Cardio & Strength | Low Impact Modifications -Burn 530 Calories* It’s time!! It’s spring here where I live which means it’s Vortex season. The Vortex workouts are logr. We’ve got a combination of compound strength and cardio. So let’s celebrate springtime and #movedaily
#fullbody
Format: 45/15×3 -5 exercises cardio, 5 exercises strength
You will need: a variety of dumbbells
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*Calorie burn is really specific to each body and generally the margin of error is between 15-25%. So, take it with a grain of salt and certainly don’t compensate with overindulging. The number on the thumbnail is what I have burned according to my Apple Watch 4
good morning everyone welcome back to move daily Fitness it’s Tracy Steen okay we’re here for a spring Vortex workout I do these quarterly it’s time because it’s spring here in Colona so here’s the format we’re going to do a combination of cardio and strength we’ll start with cardio and each exercise will be for 45 seconds of work 15 seconds in between repeat for three rounds and I’ll give you five exercises in each circuit then we’ll move to strength back to cardio then back to strength you’re going to require a variety of dumbbells for the workout today and here are the dumbbells that I’ve used in the session I’m also going to use a bench something to sit on and step up on but if you don’t have one no worries I’ll show you a modification I’ll start you with a warm-up and we’ll end with a cool down hey and don’t forget we have our 30 solid coming in June I only do three online challenges every year and the next one starting June 1st be sure to register you can click or tap the card at the top of the screen or check in the description below all right ready to move daily me too let’s do it [Music] let’s warm things up oh what should I put I think I’ll put high intensity intervals on the watch all right let’s just get those arms swinging get the blood flow increased here a little bit [Music] good and overhead [Music] reach and [Music] circles reverse and take it wide and to toe tap right here okay it’ll be a fun combination like I said of cardio and strength repeat that three rounds there’ll be some good overload especially on that strength part and you’ll have an opportunity obviously to kick the heart rate up then we’ll bring it down then we’ll kick it up then we’ll bring it down one more here and a side to side lunge reach your hips back I do have um summer Vortex fall Vortex and polar vortex as well we have a whole playlist so if you enjoy this workout be sure to check that playlist for another time this week good let’s go into some heel digs right here sweep the ground alternate [Music] last one here wi stance opening the [Music] chest good and feet a little closer we’re going to squat with that front kick here switch [Music] sides last one here and torso turn we’ll continue in that warm up vein with your cardio first we’ll get the blood flowing synovial fluid flowing into the joints before we start that lifting very nice okay there are the first five exercises that we’re will do in the cardio get ready here we go okay we’re starting with four scissors two frog squats so you can tap for four and then low squat for two that’s low impact you don’t want to kick it up I’m kicking it up here we go and you’re four 3 2 one and one two [Music] [Music] la [Music] okay you’re here if you don’t need the rest we’re going to do a round the world Jack okay modify here you don’t have to turn if you don’t want but I’ll be turning here we go Center Jack and turn that’s it la [Music] [Applause] [Music] and here diagonal ice skater I’m going to hop onto the diagonal low impact will be here you can turn around and go back forward or backward like I’ll do low pause pause pause pause then [Music] back try to come to that complete stop before you hit the jump again good to work on those stabilizer muscles here into your jack skip Two Jacks two skips Two Jacks right here one two skip one two [Music] [Music] [Music] you [Music] [Music] okay four seals two three four for butt kicks one 2 three four four and four four seals one 2 Three Buck kick four 3 2 1 seal butt kick [Music] [Music] [Applause] [Music] okay round two into those four scissors two [Music] frogs remember you can tap for four drop for two here we go 4 3 2 one and low other side low [Music] [Music] [Music] [Music] here if you don’t need the [Music] rest round the world jacks [Music] [Music] and into those diagonal ice skater hops try to pause then make your jump really works those um Ecentric stopper muscles on the legs you’re here here back is flat stick your chest out of course feel free to turn around and just go back front ways if you need [Music] [Music] okay Jack skip two and [Music] two Two Jacks two skips here here [Music] [Music] [Music] nice okay going into your four seals four butt kicks there’s low impact again here we go four three two buck kick here four three two one [Music] [Music] [Music] okay one more [Music] round we’re warming up we’ll be ready to go for strength coming up next four scissors two frogs here we go [Music] no [Music] [Music] round the world Jacks okay Kick It Up [Music] [Music] [Music] that’s the hardest of all of these I thought into the diagonal ice skater okay hinging at the waist nice pause there big hops if you can let’s work [Music] [Music] that’s it’s good on those side cheeks okay Jack skip [Music] [Music] [Music] [Music] okay one more here going into those four seals four butt kicks seals here [Music] very nice okay pause the video if you need a longer break you about 30 seconds here check out the screen that’s the strength coming up next I am going to start with that side lunge lateral raise actually I think I’ll start with a 10 warm things up a little bit in that shoulder I’ll call halfway we’ll switch arms and legs right now hip goes back arm goes down and lateral here we go you’re here and pop right there all right try not to use so much momentum on that lateral raise lift use that medial delt or that side shoulder here [Music] one more on this side good take a step switch hands here we go reach and [Music] up think about reaching your hip back and into that single double row I’ll hold 15s single side single side then hit that double row hinge at the waist back is flat eyes looking down and we single other side single together double good single single double here [Music] if you need to stretch that’s halfway you can stretch your back [Music] [Music] I’ll stick with these 15s for my front squat deadlift okay rack them here we’ll hit that front squat first right into your stiff leg deadlift feet shoulder width drop it low and hinge forward here back to your Squat and deadlift [Music] h [Music] I’ll grab twelves for my Palms up curl press okay full bicep curl then press to the ceiling watch your face here we go curl it up press and all the way down [Music] oh [Music] [Music] down on the ground for your vit I’m going to do an oblique vit or a side vit I’ll call halfway we’ll switch you can come here for modification if you’d like otherwise all the way up and back [Music] down think of crunching that oblique on the top side last one here and give me a quick switch and work crunch [Music] okay round two back to your side lunge I’ll hold the 12 this time alcal half reach the hip you’re here and there [Music] switch sides take a step and switch here and up [Music] and into your single double bent over row I’m sticking with [Music] 15s okay hinge forward and we single single double here [Music] [Music] [Music] almost there last 5 Seconds that one’s tough for me I prefer doing a one arm row on a bench but it’s good to support that lower back okay into your front squat back to the 15s Drop It Low into your deadlift [Music] really reach your hips back on your deadlift and keep your eyes facing the ground nice neutral neck [Music] [Music] and into your bicep curl press holding twelves for me Palms face up shoulders back knees are soft curl and [Music] press you’re controlling the down not just letting that dumbbell flop to the bottom [Music] [Music] [Music] down to the ground for your oblique vuit I’ll call half again we’ll do that quick switch I think I got at least 12 in last time though that was good here we go crunch [Music] last one here switch sides [Music] [Music] round three back to my 12 for that lateral [Music] lunge again I’ll call half reach your hips [Music] [Applause] last one on this side take a step switch sides and reach pop [Music] okay single single double bent over row holding [Music] 15s here we go single single double here squeeze your shoulder blades [Music] together retract let’s go little break here if you need and back as soon as you can [Music] back into that deadlift front squat combo I’ll stick with these 15s it’s really whatever you can sort of clean up into this position right feet shoulder width and we drop and hinge deadlifts easier for me on this it could clearly do more but I keep the Cadence a little bit faster than just to keep the muscles working and activated keep my heart rate up [Music] [Music] into your bicep curl press I’ll hold 12 and [Music] curl remember to control the down [Music] [Music] let’s go down onto the ground for our last exercise in this circuit then we’re back to cardio okay doing well folks here we go and we crunch reach it out lay it all the way out if you can legs are low to the ground and you’re driving them up and crunching [Music] last one here flip it over and [Music] [Music] Up 3 2 1 okay water break if you need you can pause the uh to get a longer rest otherwise check out the screen we’re heading back to cardio let’s kick things up [Music] again okay we’re back to cardio starting with eight high knees okay so you’re going to count eight here and then we’ll do three Jacks back okay that’s low impact I’m kicking it up eight three here we go 1 2 3 4 5 6 7 8 3 2 1 [Music] [Music] [Music] Nordic skiers you’re here for low impact I’ll kick it up here if you don’t need the rest straight arms here we go go [Music] [Music] okay two Jabs Two Jacks that’s low impact quick sip two Jabs Two Jacks here we go and Jack one two punch let’s go [Music] [Music] into your paa hop you can pulse with a front walk pulse back walk that’s low impact I’ll hop it and try not to die toes are out knees over the toes one two jump one two and back front and back [Music] that was fire on the quads triple high knee three each side get those hands involved as well there’s low impact woo quads on that last one let’s work one 2 3 switch [Music] [Music] [Music] that one was hard okay let’s go back to the top eight knees three Jacks round two low impact if you need otherwise Guys 1 2 3 4 5 6 7 8 3 2 1 [Music] [Music] she was hard Nordic skars taking a little rest here okay long arms tap it back ready and work [Music] [Music] keep going I know it’s getting tough two Jabs Two Jacks just stay in the pocket take your break as you need you’ve got this you’re doing well two Jabs here we go one two and Jack one two [Music] [Music] and into that paa hop I hate it with this mat twist probably bugs you too okay pulse jump pulse back drop it low and hop or walk try to stay in that low PL position [Music] [Music] okay going into your three high knees triple high knee side just looking at my heart rate 155 she’s up there let’s go one 2 3 switch [Music] [Music] okay round three shouldn’t drink too much my guts are like was L LH okay eight knees three jacks work hard [Music] [Music] Nordic skars fire fire here we go [Music] [Music] [Music] [Music] two Jabs Two Jacks right there doing well everyone just a few minutes in the cardio then our last strength coming up here we go and Jab jab Jack Jack [Music] [Music] [Music] PA hop my skin is starting to itch you know those nerve endings it’s hearty she’s hearty okay PA hop this one fires those quads here we we go one two jump one two [Music] [Music] [Music] [Music] three high knees last cardio here stay in the pocket folks you just have one strength circuit left you’re going to feel so good if you stay 3 2 one switch [Music] [Music] [Music] [Music] very nice okay pause if you need a longer rest there’s the last strength circuit all right we’re starting with that hybrid sumo squat curl I’ll be holding 15s here we go [Music] I’m grabbing 15s for my hybrid Sumo curl all right so snatch one up to the top one is in the center you’ll switch in the middle in that standing position okay drop it low to start here we go so you’re low and switch low and switch good keep your back tall [Music] [Music] going into my step up front raise if you don’t have a bench feel free to hit a reverse lunge front raise here instead okay I’m alternating feet shoulders back I’m holding eights and I step raise down and tap step raise down tap [Music] okay moving into your up down plank Jack mod this from the knees or feel free to flip over and just do a chest press if you don’t like the up down plank okay here we go elbow elbow hand hand then Jack the feet I’m switching lead arms [Music] we’re going to stay down here for that tricep press extension I’ll hold twelves okay on your back on the ground or on a bench tricep press overhead extension Palms face each other here here we go up back up and down [Music] [Music] last one here stay down down for abs setting those just to the side I’m going into my starfish AB you could lie on your back here for a modified version I’m going to kick it up to my tailbone alternate and we lift and switch [Music] w [Music] round two back to your hybrid Sumo curl quick sip okay 15s oh get to it Trace here we go [Music] [Music] [Music] into my step up front raise or reverse lunge raise I’ll hold eights again alternating and work [Music] [Music] [Music] into that up down plank Jack mod from the knees plank position hands under your shoulders elbow elbow hand hand and Jack you could tap the Jack out as well instead of Hop [Music] she was hard she was tough L tricep extensions I’ll hold twelves tricep press extension Palms facing up back at the elbow only up and down try not to let your whole arm migrate back when you hit the tricep part okay or the extension part [Music] [Music] [Music] setting those weights down stay down here for that starfish I am sweaty holy red cheeks red cheeks McGee okay alternating and here we go up and tap and switch [Music] [Music] okay round three we’ve got this folks five more minutes of work that’s it Nelly okay she’s tired stay in the pocket we’ve got [Music] this I actually hate it when people refer to themselves in the third person she’s tired I’m tired oh goodness what goes through my brain when I’m lifting at least I didn’t say Tracy’s tired boy Tracy I don’t like that stay tall [Music] oh mercy okay step UPS eight Pounders or your reverse lunge front raise shoulders back [Music] [Music] [Music] okay on your back sorry up down plank first up down plank okay here we go elbow elbow hand hand and Jack [Music] okay oh mercy tricep extension press I’ll stick with the [Music] 12s press to the ceiling up back of the elbow up and down [Music] [Music] keep your wrists locked and neutral okay they should be one part of your forearm Not Bent back few more here then your abs let’s go push to the finish here [Music] into your starfish let’s knock this one out of the park even a light dumbbell if you want you could hold a light one in each hand you’re ready last 45 seconds and work let’s go you’re doing great you’re halfway push push now stay in the pocket it’s tough you’ve had a long workout but you’re almost there last 15 seconds come on go go in four three three two one and done you’ve moved daily in your spring Vortex hopefully your tulips is that a tulip daffodil no it’s a tulip isn’t it I’m not a green thumb sisters mother are I didn’t get that okay thanks for joining join for a stretch if you can good work everyone can we just go into down dog right here reach the hips up let’s just gently push each heel toward the ground just doing that Elephant Walk side to side here nice work that was that was work definitely work I think just mentally to stay in the pocket and sometimes that’s the biggest thing isn’t it it’s just that mental game if you believe you can or if you believe you can’t it’s probably true let’s Lean Forward here down into pigeon um um you’ve heard me talk about that self-efficacy before and how it has been proven to be one of the greatest predictors of exercise adherence so if you’re wanting to stick with an exercise protocol but you don’t believe that change is possible you’re not likely to stick with it switch sides but on the opposite end of things if you believe change is possible and you see slight improvements that actually builds belief in self that builds self-efficacy and so when you believe in yourself more and then you put in more time at the task and then you see improvements it increases that belief which means you’re going to put in more time to the task and see more improvements and then commit more time it’s just again it’s a great little circle uh of belief but it does start with that mindset that change is possible and you believe in yourself so I think a lot of us lack that in certain capacities and for lots of reasons right you could have grown up in a family that really did not cultivate that sense of belief in self it did the opposite it made you not believe in yourself but as an adult now you get to choose right and yes it’s more challenging to develop those concrete neurop Pathways of self-belief and uh good selft talk but it’s not impossible it it’s easier when you’re little to change those things but it’s not impossible as an adult and it requires that work and your due diligence right and that’s where I think a lot of us tend to just stall we don’t do that deep work or that hard work that it takes to make some of those big concrete shifts and so we find ourselves in a cycle of starting and stopping of sort of having some belief and then not believing in ourselves and and so my challenge to you would be to certainly begin to explore Pandora’s box right we are all that layered onion and so much of our true selves is right in the center and we need to begin to peel the layers of the onion back about our why and the things that we’re currently doing that aren’t serving us and that aren’t leading us toward the targets that we have for ourselves and so yeah the question is why is that what is the block and is it the Deep work that I need to do or is it just another different style of program or a nutrition plan that I need to have probably not most plans work if you stick with them so the question then would be adherence right why are you not sticking with it why don’t you believe in yourself so those are those are some big questions um questions that we’re going to be exploring in our 30 solid challenge this is coming June 1st to the 30th and it’s only happens twice a year or 30 solid challenge June and November but it’s a perfect time to take a look at some of those habits dial them in for the summer so that you’re not coming into September going man I wish I would have worked out and stayed consistent now we can help you do that all right you can click or tap there to register today or take a look in the description below and I’ll see you in the next workout [Music]