10 minute low impact cardio workout | Live well with blood cancer

10 minute low impact cardio workout | Live well with blood cancer


Hello. My name is Lizzy and today I’m joined
by Anthea and Marion, who are both living
with blood cancer. And we are going to take
you through a roughly ten-minute cardio routine. There’s going to be about
six or seven exercises that we’re going to do
back-to-back for about 30 seconds each time, so it’s important that you just rest
when you need to. You can take either a slightly
lower impact modification and follow Marion, or if you want to work
a little bit harder, you can follow Anthea. But just stay safe. Make sure that you breathe
consistently throughout. And I’ll offer lots of different
teaching points as well. So, let’s get going. Let’s just bring it
up to a nice march. So, lifting the knees
and swinging the arms by your sides. And just find your breath
here, all right? Cardio means working
your heart and your lungs, as well as your muscles, so you might find you get
a little bit puffed here, all right? So, a nice, gentle march. Everyone all right? As you can see, Anthea’s using
some water bottles, so she’s going to work
a little bit harder today. All right. So, again, if fatigue levels are
a little bit high, you might just do a couple
of minutes of this and then try again next time
by adding on a few more minutes. So, don’t feel
like you’ve always got to get through the video. All right, off we go
to our first exercise. So, we’re going to step and tap,
step and tap. You can bring
the arms in as well, squeeze the shoulder blades
back, have the arms low, if it’s a bit easier. Brilliant. Okay, off we go. Remember to breathe. Are you with me, guys? Brilliant. Okay, off we go. Keep going. Nearly there. That’s our first
one nearly done. Okay. Here we go, in three,
two, and one. Let’s start at the back of the mat and we’re going
to tap on and tap off, tap on, tap off. Nice and quick, okay. Nice, big breaths and tap back. Brilliant. How are we doing back there? Okay? Don’t worry about
your coordination, just get your body moving. Great. And you will be
rewarded for this. Every little effort. Good, okay. We’re nearly there. In three, in two, good, and one. Okay. Opposite arm, opposite leg, up we come,
there we go. And again, you don’t need
to lift super high, you can go a little bit lower. Brilliant. That’s it, good. Bending the knee,
nice, big, breaths. So, again, if this feels
a little bit difficult, just a small bend in the knee
or a little raise of the arm. Great. Brilliant. Here we go. In three, good,
and two, and one. Okay, next exercise. We’re going to row
the arms again and we’re going to kick behind. So, really squeeze
the back of the thighs, keep the knees
nice and soft, so that you bounce gently. Well done. Great, Marion. All good, Anthea? Okay. Keep the breath
coming in and out. Okay, soft and squeeze, really squeeze the back
of your thigh. We’re nearly there,
you’re doing great. We’ve got three,
we’ve got two, and we’ve got one. Brilliant. Okay, bring yourself
to standing. You’re going to take a step
back and then you’re going to dig the heel. You’re going to take
a step back, dig the heel. If you want to go a bit more, Anthea is going
to add in a kick. Breathe in, breathe
out, well done. Breathe in, and a kick, lovely. We’re going to do
a few more on this side and then we’re going to switch. Nearly there for two, and one. How are you doing, Marion? Great. Other side, take
a step back and dig, take a step back, and dig. Good, lovely, and dig. Nearly there. Let’s do another five, good, and four, really straighten
through the front leg, two, how are those kicks going? Great. Last one. Brilliant, okay. Just have a little jog out
while we’re here. Brilliant. All good? Excellent. Okay, let’s go into our jacks. Okay, are you ready? Half jack, if you want to,
just the arms, one tap and down. One tap and down. Otherwise, Anthea is going
to take a little bit harder and keep the knees soft. Right, and arms and stretch. Nearly there. Brilliant. All good. Not long to go. Five, four, three, two, and one. Good. Last exercise, are you ready? Arms up and pull and pull. This time, we’re pulling
down, pull, pull. Again, you don’t need
to get the knee super high. Brilliant. Just reach the arms and pull. Good, excellent. Okay. So, you should be feeling
quite a bit warmer. You might even
be sweating a bit. Okay. It’s all good. I think we’re nearly there. Let’s count it down
for five, four, three, two, and one. Brilliant. Just keep the body moving,
give a little tap side to side, and then we’re going to go
into our second set, okay? Everyone all right? Okay, off we go again. Okay, straight to your step tap,
there we go. Pull the arms back and squeeze. Breathe in. Now, if you’re Anthea, you might want to do
it a bit harder. What about those bunny hops? Okay. Otherwise, Marion,
just keep it nice and low key. That’s it. Breathe in, breath out. So, if you’re
bunny hopping like Anthea, you’re going to be imagining
you’re just jumping over a little line in the middle
of the mat or the floor. Good. We’re nearly there
for five, four, three, two, and one. Good. Off the mat again. Anthea, do your scissor kicks
if you want to, otherwise, we’re just tapping on
and tapping off. Good. Keep breathing. Again, keep your chest
lovely and open, so that you can get lovely, big breaths into your belly
and your chest. Okay. Everyone with me? How are you doing, Anthea? [Yeah] Good stuff. Brilliant. Nearly there. Three, two, and one. Let’s do opposite arm,
opposite leg, up we come. Maybe a little quicker. Breathe in, breathe out. Good. Really push the arm back behind, so you open up the chest
and the shoulders. Super. Lovely. Okay. Gosh, I’m getting warm. Everyone else? Okay, we’re nearly there. Three, two, one. Back into our heel kicks
and row the arms. Squeeze, squeeze, that’s it. Soft in your knees
when you land. Well done, Marion. Good going. Pull, pull, that’s it, super. Keep going. Nearly there. Nice, big, loud, audible breath. We’re nearly done. Let’s go for five, four,
three, two, and one. Let’s take that step
back and a heel dig. Step back, heel dig. Otherwise, Anthea is going
to put in that little kick. Breathe in, breathe out. Otherwise, keep it
a little bit more low impact. Down we go. All right. You might get a little bit
of a shake going on in that leg. It’s working seriously hard. Let’s switch sides
after this last one, back to centre. Take the step and dig the heel. Take the step, dig the heel. Remember to breathe, your muscles need
all that oxygen. Nearly there. Let’s do another five, and four, and three,
good, and two, and one. Good. Give the legs a little shake out
while you’re here. Into our jacks, Marion. Are you ready, Anthea? [Ready] Off we go. So, either the full
or just small ones. Okay, two arms,
one leg at a time. Okay, well done. Nice and warm, okay. So, again, if you’re
feeling really tired, take a break, come back and join us
when you’ve had a little rest. All right, we’re nearly
there for five, four, three, two, and one. Last one, guys, let’s do this. Pull it down, lift the knee. Pull it down, lift the knee. That’s it. Squeeze your tummy muscles. Well done. Last little bit, dig deep. Good, excellent. You’ve got another five, we’ve got another four,
brilliant, I’d say another two, good, last ones. Fantastic job, guys, well done. Just slowly tap it out. Congratulations. Just make sure
that you do a proper cooldown now by watching one
of the other videos, but well done.