25-Minute Victoria Sport High Impact Cardio & Lower Body Workout

hey guys it's your girl lita lewis i

hope you're ready to jet set and tone

for this lower body workout that

requires no equipment so let's get

started

hey guys welcome to this high impact

workout now i'm joined on the mat today

with my friends cynthia and brittany and

we're wearing our incredible lightweight

mac sport bra

let's get started all right guys we're

going to start with high knees for our

warm up dropping those knees nice and

high

[Music]

looking good

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keep those knees nice and high guys

that's why we call them high knees you

lose those arms

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here we go here we go

now

pull it down running on the spot nice

and easy toe taps just side to side here

next we have is butt kicks so get ready

for it

three two one butt kicks now if you need

to hold yourself accountable

keep those heels driving to the butt

remember this is just our warm-up

so breathe through

doing good

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three two

one okay we're just on the spot again

small intervals here we can catch our

breath before we move on to the next

scissor steps are next

here we go in three

two

one now just nice little quick scissor

steps

don't forget those arms

and that breath control that breath

starting to feel a burn okay right

how we doing brittany i'm good good here

we go

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in three

two

one again right on the spot guys right

here again catch your breath

i know it's tough just that warm up

stick in there here we go

next we're going to do some alternating

high toe touches here we go ladies nice

and high

be mindful of your breath guys

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looking good sam let's go

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in three

two

one back on the spot guys again catch

your breath here

this is our warm up so we'll make sure

blood flow is going

be mindful of your breath i'm gonna move

right into squat jumps here we go i'm

gonna step off my mat just a little bit

more leverage right into it guys

yeah find a pace that works for you

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even the modifications are killing yeah

it looks good

low impact brittany's doing a nice low

impact for us

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mindful of your breath guys almost done

almost done all right in three

two

and one okay running back from the spot

we're almost there

here we go here we go

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if you're doing this right you should be

hearing your breath

now back into squats right so squat and

we're going to pulse right here guys

good so these are called

squat pulses

slow down

mindful of your breath test here we go

here we go almost done

counting you down from five

four

three

two

and one here we go running on the spot

last ten

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doing good guys

here we go here we go

wonderful

three

two

one nice warm up complete ladies get a

sip of

we have the first circuit coming up

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how are we feeling

good going good

all right here

first second

reverse lunges with a body squat combo

so guys it's basically

reverse lunge single leg

right come together then we're going to

squat

all right in three

two

one here we go

good and

squat again

good

now with these guys you want to make

sure

that when you lunge back

you went nice and deep

in your lungs

brittney will be giving you a

modification that's a little less deep

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that's good

as you keep your squats nice and deep

give me two more here

good

wonderful last one

chest up

deep squat now we're gonna run on the

spot again this is where you catch your

breath okay essentially this is where we

rest

an active rest

i know right that was awesome

we're going to move on to a lateral crab

shuffle with a jump next let me show you

what that looks like

far left of your mat we're going to come

into squat position step one

two right into a jump

and again

good in a jump so together in squad

good time is going guys

nice stay low

jump good

the burn it burns it's supposed to

good here we go chest up guys chest up

good time is coming let's go one more

perfect now running on the spot

there you go pretty how you feeling good

good kelly

really good

next we're gonna turn this into a front

lunge into a body squat

so i can catch your breath

you might go stay focused stay with us

here we go so front lunge

so it's one

two into a squat again

into west squad

good

cynthia how you doing

good good holding on holding on

nice

gimmo here guys

before we move right back into our

running on the spot which is where we

catch our breath

looks good

one more here

good riding on the spot running on the

spot again catch your breath here guys i

really felt that one you thought that

one yeah good quadriceps should be

burning

everybody's looking good

again this way you catch your breath so

be mindful stay focused

and stay with us

here we go we're going to move right

into some jumping lunges in a squat

combo so it's going to be a jumping

lunge

right into a squat

jumping lunge

squat good

here we go

brittany's giving us a modified version

where she's giving us a front lunge

front lunge

and a squat perfect here we've got a few

more guys

you're doing great

here we go

one okay here we go stick with it guys

one more one more

nice there you go

second one done by all means get your

towel look cute again

get some water

how we feel went by faster than i

thought right

all right we're gonna move right into

the second circuit after you rest catch

your breath and have a sip of water

all right second socket guys

how you feeling out there

you still with us

legs should feel a nice little burn yeah

but we're gonna move on

second circuit we're gonna do kneeling

get ups so we actually for this one i'm

gonna start on our knees

i'm gonna ask that you put your hands

behind your head right elbows out i

never wanna see you come in because it

means that your neck's going to curl in

and your form is going to be all bad so

elbows out

kneeling

stand up and you're going to stay low

okay come back down to starting position

again

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good the chest is up and not curled in

but always up and open

brittany's giving us another modified

version brittany how you doing over

there good good

into a straight stand up yeah yeah

perfect

cynthia are you good yeah all right here

we go two more here guys

wonderful

one more come on guys we're in this

together

looks good

awesome come to your feet you want to

give me 10 seconds running on the spot

here we go here we go

you catching your breath up just fine

guys good yeah

i have a serious sweat happening i hope

it's the same thing at home all right

we're gonna go right into jump squats

okay

what we love the most

now find a good pace in this all right

we're doing this for a little while

do you never want to rush through

you want to make sure you hinge at the

hips and sit back

knees should never surpass the toes jump

up chest open

looks good

breathe through it

guys for a low impact modification

brittany here is just giving us a nice

body squat while squeezing her boot up

top here we go three more

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looks good

wonderful

nice 10 seconds running on the spot

again guys this is where you catch your

breath

so be in this moment stay present

but let your body relax

oh i might have to do the same

okay looks good

riding on the spot

and then we're gonna move into two more

squats and half per piece this is what

that looks like

let's go on the mat sumo squad

nice and wide knees over the toes come

down right hand to the mat half burpee

come back

stand up again down

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up good

looks good guys

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sweat is dripping

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out of breath you're out of breath legs

are feeling it

legs are burning

good few more here guys

two more

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looks good

down

wonderful here we go running on the spot

this is it

get your breath back

almost done here

in three

two

one nice

there we go

second circuit

done we're gonna do two rounds of this

so get comfortable sip some water if you

need it

use your towel if you need it

walk it out if you need to but we're

doing that all over again

i'm ready okay here we go

feeling good guys feeling good

if you're looking like me

i feel accomplished but i feel tired

but we're in this together second round

starting from the very top

kneeling get ups so we're all on our

mats

hands behind the head you know what to

do here we go

and back down

you'll notice again that my elbows are

nice and wide never in

good

now find a good pace because if you rush

through this

the lactic acid in your quadriceps will

definitely build up

you might just luck out and roll over

we don't want you to do that

here we go

so stick with it

i find it helps if i look forward

yeah so stop caving in yeah wonderful

keep the chest nice and open right

cynthia yeah good

here we go almost done guys

give me two more two more let's go

let's get looks good all right on your

feet guys we're running on the spot

your rest your active rest

oh here we go

what we got next is our jump squads

that's right

your favorite

here we go

and three

two one

jump squats

again a tip

you need to

find a pace that works for you

you'll notice i'm not jumping through

the roof this may be a jump

no more than an inch or two off the

ground

here we go

i know you feel it

i know you do because i do

couple more let's go

good

running on the spot guys almost done

whoa

guys you ready for these two more squats

oh yeah yeah half puppies

that almost seems evil

again catch your breath

this is where it happens

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refuel

all right sumo squats to the mat

nice and deep

coming down

pop out

oh stand up squat deep

there you go

looks good guys keep going this feels

great

and horrible at the same time right

afterwards

you're almost done

a couple more guys couple more

last one

there we go

running on the spot 10 seconds till we

finish this circuit

here we go here we go all right

and five

four

three

two

done

like i said

walk it out if you need to

use your towel if you need to

and that would be me

sip some water my heart's racing already

yeah definitely

we're burning calories

toning muscles

and we love that huh okay we have

the third circuit

are you ready

hello next view

all right so here's what we're gonna do

we're gonna start with some glute

bridges we're gonna work the booty all

right so we come down to our mats

alright so the deal is

keep your heels close to your butt all

right

head planted down on the mat hands down

on the ground and push through those

hands what you're to do is hip bone to

the ceiling comes up ladies good squeeze

up top bring it down nice and controlled

here we go

so this is a good one

because we get to slow things down a

little bit

there's no plyo involved here but we're

really giving our glutes a really good

squeeze good contraction

so working those glutes

looks good

and you never want to rush through these

honor these by really squeezing up top

hips to the ceiling got a few more here

guys

you're doing great

good

squeeze

here we go a couple more

nice one more squeeze awesome transition

we're going to come up

flip it open

and then in plank position

okay from here we're going to do some

plank jacks and what is that we're going

to be in plank position and then we're

going to pose out with our legs and

bring it back in all right here we go

guys

now brittany's doing a modified version

but she's just stepping out

to the side

so we eliminate that plyometric move

and do a step out

doesn't mean she's working any less

still feel my abs i'm sure you do

here we go guys

keep it going all you

couple more

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wonderful there you go stand out if you

need to

open the chest if you need to

here's your transition we're doing knee

to elbow so back in plank position

right what we're going to do now is

drive our knee

to out our elbow all right alternating

left and right

now britney will be on her knees and do

the same thing

right

knee to elbow so if that's you by all

means come to your knees

good let's be here

little focus

how you doing cynthia i feel the burn

yeah me too

two more

good

back to your knees if you need to

stretch it out

all right we're gonna transition into

mountain climbers now for the sake of

friction

we're gonna do this off our mat so

ladies hands on your mat and mountain

climb is from here okay let's go

now guys find a good pace here

you don't want to go too hard

because i want you to maintain

now you notice that britney here is just

driving her knee into her chest

taking it back down to starting position

this is a more modified version for more

low end impact workouts

cynthia here

basing out knees to the chest

looks great doing it all right here we

go five more seconds

good good come on

three

two

one again come to your knees

open up the chest

as much oxygen into those lungs as

possible we're then gonna transition

transition

to

ankle touches so we get to lay back on

our backs

almost there guys all right everybody's

doing great

again so heels close to the butt we're

gonna pivot

by

contracting our core coming off just

ever so slightly from our shoulders and

then grabbing our ankles

or touching our ankles if you will

side to side

now you'll find that you can kind of get

your breath back here too guys

just breathe and focus

on achieving

right

because i always say

if it's easy

i don't want it don't waste my time

all right here we go almost done with

these obliques yup we're gonna crunch

with obliques outside muscles here

keep going a couple more

almost done

and finish here ladies i want you to

come to your feet we're not done yet

last night before we finish off the

third circuit we're gonna do five feet

and what does that mean a million taps

on the ground

maybe not literally but let me show you

what i mean here we go so we're gonna go

and get nice and quick

here we go

brittany here we go now if you're gonna

put a slight bend in your knees to get

it done do that okay

here we go keep going

breathe i know it's tough

consider this the finish line

i'm with you keep going

come on ladies we're in this together

almost done

and five

four

three

two

one nice yeah again broke that one out

it's in me too ladies if you need a sip

of water go ahead and do that

and you might want to do that

because we're going to finish off with

what i call

the lower body blast

now what is that

several movements i get to leave

all right we're going to start off with

these lateral lunges

starting on our right perhaps your left

ladies are ready we're ready we're going

to finish strong here

here it goes lateral lunge

good

all in sync with me let's do this

together

like a fit fan

yeah that's what we call ourselves

good

keep going

[Music]

what comes next is a little squat

be here we're here together good it's

like we're gonna burn

you're gonna feel it one more here guys

all right body squat feet shoulder width

apart come down

squeeze glutes

here we go oh my god looks good

thighs will be burning

yeah everybody's putting in great work

you two at home stick with us

couple more here guys

good

and again

one more time

right into jump squats you heard right

let's go one

good keep going

i know it burns

remember i free a few inches off the

ground if that

nothing crazy

brittany you're doing a modified version

just sticking with our squats almost

done two more

last one

right into the squat boxes

yes here we go

keep going

i know this is a real burning

not all the way up no all the way down

guys but just in that post in this range

right here i know lactic acid is crazy

right now

come on five oh five

four

three

two

and one we're going to jump one last

time let's do it we are almost done i

can see the finish line

oh

i'm with you i'm with you i know you

want to stop guys

but i ask that you give 110

keep going

three more

here we go

all right here we go last and final be

in a squat and you're gonna hold it

right here

and most people need to pray about it i

don't know whatever you got

hold here guys hold

nice and deep

if you're with us at home your squat

form is good you're hinging back at the

hips knees are not surpassing the toes

i'm gonna count you down from here guys

in five

four

three

two

and done stand up shake that out

now how do your legs feel

britney burning burning

so if you feel like

like us guys you've got a lower body

workout complete

in a super short amount of time

all right so what we're going to do now

because it's necessary

is stretch the lower half so keep this

nice and easy static motions

go ahead grab your ankle

and pull through

give you quite a nice stretch

driving

your pull or where your foot is to your

butt

yes your heart rate good

it's all the way up

and i'm a sweaty mess hold opposite leg

same thing on the other side

if you're anything like me

balance is going to be a little tricky

exhaustion will do that

now guys you want to hold a static

stretch for at least 20 seconds okay so

do your best here we're just cooling

down

right next we're going to drive our knee

to our chest stretching our hamstring

and glute so again ladies if your

balance is anything any good you might

have to help me out here

here we go just driving the knee to the

chest

feels good feel planted

feel present

in your holds

everybody's good

real good

if you're still standing

literally

your a plus again opposite leg

tilting

so again be present tune out

tune my voice out if you need to

okay you did great

should honor yourself now by stretching

those muscles

good here we go a lateral move we're

going to come over

take the toe up and then stretch across

yep grabbing the back of your toes

oh i feel good

right

yeah as the sweat just drips off

looks good again come up opposite side

guys

so we don't mean to rush through these

things guys but you want to hold this

for about 20 seconds okay

so stretch through feel it right through

your hamstring

and your calf

right good i like to comb up

hands on hips i always want to rotate

big circles like you're drawing a big

circle with your shoulders

right

a couple in one direction

then you want to turn and then opposite

direction good

nice and deep

far back as you can

looks good

good

one more here guys

nice

standing upright pulling across right

we're gonna go here stretch out our delt

we'll be really quick with these guys if

you feel like you need more time by all

means stay in these holes

and stretch those muscles longer than

you than we are

if you need it

across

last one

feels wonderful

and i feel super supported yeah yeah in

my incredible lightweight max sport bra

all that jumping nothing moves yeah

right right again just switching out

swinging legs

friends

cynthia brittany thank you for joining

me on the mat

i hope you've done well honor yourself

you did great till next time guys till

next time

you