- Hey guys, Cassey here.
Today I've got a no jumping
cardio routine for you,
that is apartment friendly.
And let me tell you this
is so important to me
because I used to be that
downstairs neighbor on floor one.
And so anytime my neighbors upstairs,
like literally did anything.
It sounded like they
were moving furniture.
I don't know why
but I am very conscious
of that apartment life.
So if you wanna be a
nice friendly neighbor
then I suggest you do this cardio routine
instead of a million
burpees and plank jacks
because that can get a little bit annoying
for your neighbors.
So you guys I put together
a really fun routine,
10 minutes long.
You've got 50 seconds on
10 seconds off 10 moves.
Your heart rate will be up.
You will be burning fat
and you will be sweaty.
So if you are ready, you
don't even need to wear shoes.
Let's go ahead and get started.
Okay you guys, so we've
got squat and lift.
I want your legs just a little bit wider
than hip width apart.
You're gonna go down
and up and low and lift.
Make sure your chest stays up.
Your back is flat.
(upbeat music)
Nice work keep going down and up.
Now you guys, I don't know about you,
but I feel so put together
when my outfit matches my yoga mat.
I mean, look at these
pants and this yoga mat.
It's so perfect.
And yes I did plan it.
Come on down and up.
By the way,
mats will be back really soon I promise.
Last time you guys sold them
out in less than 24 hours,
I was like (exclaims)
Okay so just make sure you know,
when they're coming back.
So just follow PopFlex
Active on IG and you'll know.
Come on, down and up,
keep that chest up. (screams)
Down and up.
Okay next move we're gonna go ahead
and do a side squat, right?
So you're gonna come here like that.
You gonna come back up.
In three, two, one let's go.
Down and up
pick it up.
Down and lift
Low and lift. Keep that chest up.
Nice.
Boom and up. How's the heart rates?
Going up let's go.
(upbeat music)
(Cassey exhales)
Come on you guys we got 10 moves.
(Cassey exhales)
Your neighbors are so happy right now.
They don't even know it.
Honestly my like wooing is probably louder
than the noise you making
right now with your feet.
Down and up.
Work that booty, bring it low and up.
(upbeat music)
You're doing so good.
(Cassey exhales)
Breathe.
Oh man, this is pretty intense.
Good pace.
(upbeat music)
(Cassey exhales)
And one more.
And up, okay you guys,
you got the other side.
So same thing.
Oh my heart rate is up guys.
We're not even doing burpees.
Get ready, three, two, one.
Flow and up pick it up.
Now down and lift.
Low and lift.
Let's keep that chest high.
Now squat.
(upbeat music)
(Cassey exhales)
(upbeat music)
And concentrate down and up.
Down and up.
(upbeat music)
(Cassey exhales)
Steady breath in through your nose,
out through your mouth.
(upbeat music)
Come on.
(Cassey exhales)
(upbeat music)
You're doing so good come on let's go.
(upbeat music)
Just breathe.
(Cassey grunts)
And lift, down and up.
♪ Lead the word you spoke♪
Almost done 10 seconds more.
(upbeat music)
(Cassey exhales)
Come on, low and lift.
(Cassey exhales)
Okay, you guys,
we've got squat to curtsy
with our right leg.
So what it is gonna look like,
legs hip width apart.
You're gonna come down here
and then you're gonna curtsy for me, Okay?
Down up curtsy here.
Low lift back.
Your hands can also be here,
up to you whatever feels good, okay?
Down and lift, back.
Beautiful work.
(upbeat music)
Oh by the way you guys we are
making so many app updates.
So make sure you are updating
your body by blogilates app
all the time and thank you
for being with me on this
technological journey.
(Cassey exhales)
So many improvements
being made all the time
and based on your feedback too.
And down and lift low and up.
How we feeling?
(Cassey exhales)
(upbeat music)
Again.
One more down and up, really good.
Now you have the hang of that.
Do the same thing on the other side.
Hands here, shoulders back.
Open that chest. Let's go.
Down and up, back good.
(upbeat music)
(Cassey exhales)
Making sure you press
the heels into the mat.
(upbeat music)
Beautiful.
(upbeat music)
And next month's calendar is
gonna be on the blog for free.
Https://www.blogilates.com
or if you want all your
videos in one place
and no ads, get the app, okay?
Monthly calendars in there too,
you have choices.
And down and up
And down yes.
How you feeling?
(upbeat music)
(Cassey exhales)
You're doing great.
(upbeat music)
Come on, let's go.
(upbeat music)
(Cassey exhales)
Focus.
♪I wanna be your company♪
And we are down and lift.
One more! Down and up.
Okay, you guys we got side to side squat.
We're also gonna tap our ankle,
so it looks like this.
You're gonna come down and center.
Ready? Here we go.
Down and here, tap the ankle.
(upbeat music)
Good.
Now, if this up and down
motion, it's a lot for you,
you can keep it low here. Low, low.
You can stay there or you can go up.
Up to you.
Down, lift low and lift
and take your time.
Go at your own pace.
I really like to go to
the beat of the music
cause it keeps me motivated.
Usually makes me go faster
than I normally would.
Kinda like when you're running,
you wanna good cardio playlist.
Same thing, down and up,
down and up.
You're doing so good.
(Cassey exhales)
(upbeat music)
And one more and up.
Okay you guys now we've
got squat to front kick.
Every time we do this,
I'm reminded of my sister
who's a cardio kickboxing instructor.
So I hope my form is good
enough for Jacqueline.
So you guys check it out.
We're down and kick, Switch!
Down, kick!
(Cassey exhales)
Kick.
Really pushing through your core, down up.
We're not just throwing the leg here.
We are kicking for muscle.
(upbeat music)
Down and kick.
(Cassey exhales)
Yeah, what are you
kicking out of your life?
Tell me.
How about mean people.
And toxic people.
And just feeling good, I don't like.
This would be a much deeper conversation.
So I'm just not gonna
get into it. (chuckles)
Down and up.
You've just been kicked out of our lives.
Yeah, one more.
Down and up and down and done. (claps)
Very good.
Okay you guys,
we've got curtsy tap to curtsy kick, okay?
So your hands can be here
or here, whatever you want.
So you're gonna curtsy tap you
going to curtsy kick, okay?
We'll take it nice and slow.
Boom up, boom kick.
(upbeat music)
You can add the arm.
Tap.
(Cassey exhales)
Oh, really center yourself.
(Cassey exhales)
You've got it.
A little bit of
concentration going on here.
It's a tap then a kick.
Okay if you mess up as
long as you keep moving.
Boom, I don't even know if I've messed up.
(Cassey exclaims)
And tap!
And kick!
Very nice.
Got the hang of it?
You're doing so good.
One more .
Curtsy and tap.
Okay, you're an expert on that side,
now we're gonna keep the same thing
on the other side. (exclaims)
Get ready, here we go.
Curtsy and tap, curtsy and kick.
Curtsy and tap, curtsy and kick, let's go.
(Cassey exhales)
Up.
Nice, how your legs feeling?
Are you sweating?
It's amazing what you can
do that doesn't require you
to run or do burpees or touch jumps
and I, I'm a big fan of that.
(Cassey exhales)
Although me and running,
will look better than me
and burpees right now.
Down up, down.
(upbeat music)
(Cassey exhales)
Good.
You got it.
(upbeat music)
Almost there.
Five more seconds.
(Cassey exhales)
and tap, nice.
Okay you guys, it's your
final move, okay? (claps)
We've got plie squat and lift.
So same thing as your first one.
Except this time toes are
diagonal, knees are diagonal.
We're coming down in here.
(Cassey exhales)
And we are down and here.
Low, sit your booty down. (exhales)
Down and lift.
Get the heart rate up
last minute let's go!
Actually you've got 30 seconds.
Come on!
(Cassey exhales)
Can you bring that chest higher? (exhales)
(upbeat music)
(Cassey exhales)
Breathe.
So close.
(Cassey exhales)
Focus.
Bring that back arm up, nice and high.
(upbeat music)
Come on!
(Cassey exhales)
Let's go, give me 10 seconds.(exhales)
Almost there.
(upbeat music)
And one more right here.
(woman cheering and clapping)
Nice work you guys.
Okay, I am sweating,
even though you can't see it.
I am sweating and my heart rate is up
and that felt really good.
It was really fun actually.
You guys if you've finished this workout,
go ahead and give this video a thumbs up.
Make sure you are
subscribed to blogilates.
And if you want the
monthly workout calendar,
go download the Body by Blogilates app.
Get all my workout videos in there
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So go get the app.
It's free to download on
both Android and iPhone
and yeah, I love you so much.
You did amazing today
and I'll see you next time
for the next workout. Bye.
(upbeat music)
