CARDIO MISSION: Full Body Workout

Cardio Mission trainer, Louis Coraggio, puts balance, abs, focus, and power all together for a full body experience

Released on 4/25/2013

Credits

Starring: Erik Valdez and Louis Coraggio

Transcript

00:03
We've scoured the city for the
00:04
hottest new fitness disciplines,
00:06
these are the workouts everyone's talking about,
00:09
we've got Crossfit, Muay Thai, SURFSET,
00:12
Cardio Mission and Bootcamp.
00:14
It's your body, now this is Fighting Weight.
00:20
Cardio Mission focuses on body weight exercises,
00:22
power, abs, balance, and that incorporates some yoga moves,
00:27
some animal moves, some traditional basic knee-pulls,
00:31
and jumping jacks.
00:33
From there we move into a power, so we'll be doing
00:35
burpees, jump-lunges, jumping from side to side,
00:39
we focus on high intensity exercise and when we do that,
00:43
we help burn body fat and maximize your muscle growth,
00:47
they'll learn some new exercises that they can take
00:50
with them and perform at home and incorporate it
00:53
into their daily practice.
00:55
You get much more out of it when you push yourself,
00:58
and then it transfers out into the real world.
01:01
Here's your Cardio Mission Three Minute Workout.
01:03
So the first exercise is a Overhead Squat,
01:06
so I'll use the towel for this, what you do
01:08
is you grab the towel, you roll it up,
01:10
you lift it above your head and you match it
01:12
just above the head, bent the elbows, press up
01:15
and as you squat down, you're bringing your hips away
01:18
from the mat, you're reaching back with the towel
01:21
and then you exhale and lift up.
01:23
Next exercise is a power exercise, we'll do that
01:26
for 45 seconds, it's called a Crocodile Push-up.
01:29
So you get down on the floor, you bring one hand
01:32
higher than the other, and then you bring the knee
01:34
into the elbow that's behind you,
01:37
then you exhale and switch.
01:40
The next exercise is a screwdriver on the mat,
01:43
lay down, bring your arms out, lift your legs up in the air,
01:47
and then you'll exhale and twist.
01:50
The next exercise is a Twisting Crane, you inhale,
01:53
lift your arms, exhale, rotate, as you rotate,
01:57
you lift the side that you're rotating to,
02:00
you lift that knee,
02:01
Okay, So your lower body
02:02
is always facing straight
02:04
and your upper body is twisting
02:05
and you're looking behind yourself.
02:07
So, let's put it all together
02:08
for a three minute Cardio Mission.
02:10
First exercise will be a squat.
02:12
You ready? Yes.
02:13
One, two, three, let's do this!
02:15
Inhale down, exhale up, bring those hips away from the mat,
02:19
as you lower, how ya feeling?
02:21
It's good, it burns.
02:22
Good, you have five, four, three,
02:26
get one more in, get one more in,
02:28
all right, moving onto a Crocodile Push-up,
02:31
and start, 45 seconds, just bring the knee to the elbow,
02:35
good, point the knee away from the body,
02:37
switching your head as you do your pushups,
02:39
and you're done.
02:40
What do we do next?
02:40
The next exercise is a screwdriver, lift the legs,
02:43
exhale up, twist and rotate, good, twist and rotate,
02:48
Whoa, that's more difficult that it looks.
02:50
Yeah.
02:52
This one hurts a bit.
02:53
Come on Erik, another two and one.
02:55
The next exercise is a twisting crane
02:58
so stand really focused for this.
03:00
This is all about focus and stability.
03:02
Inhale, lift your arms, lift your leg,
03:04
only your upper body twists,
03:06
good, and slowly lower.
03:10
Lengthen your arms out in line with your shoulders.
03:13
You have 10 more seconds.
03:15
We're putting out through the palm, the shoulders,
03:17
nice foot alignment and you're done.
03:20
It was tough, the balance stuff gets me
03:21
and I thought I had pretty good balance.
03:23
Yeah well that's a pretty tough--
03:25
Alright guys, three count, 45 seconds of each,
03:28
overhead squat with a towel, traveling crocodile push-ups,
03:32
screwdriver sit-ups and a twisting crane for balance.
03:37
Now you could repeat this circuit up to five times
03:40
for a full Cardio Mission experience.
03:42
Alright, so am I gonna see you in class?
03:45
I think I have to, I can't make a fool of myself anymore
03:48
with all this.
03:48
Yeah, alright.
03:50
Make sure to subscribe so you don't miss out
03:51
on any other Fighting Weight episodes.
03:55
(rock music)