21 Minute Cardio Burn N’ Tone Workout | 21 Day Tone

– Let's melt some fat with
this cardio tone workout. (techno music) Hey guys, Cassey here and
welcome to your 21 Day Tone. Today, we are doing cardio tone. We've got 21 minutes of a cardio routine
that's gonna melt the fat. It's gonna tone your muscles and make you feel really
strong and elevated afterwards. So, what you're gonna
need for this workout are a pair of dumbbells. I'm gonna be using my eight-pounders as well as my five-pounders, but you can use a water
bottle, a can of tomatoes, or you don't have to use anything at all. I will be putting modifications for every single move right
here in this modification box. So you can still follow along even if you don't have any equipment. But if you do want some
cool gold dumbbells, go ahead and head to
Target, the store or .com and grab some of my new
Blogilates dumbbells, which I am obsessed with. 'Cause when you work out, shouldn't everything just look pretty to really elevate your mood
and make you feel happy. I don't know about you,
but aesthetics matter to me when it comes to working out.

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Okay, you guys, we've got seven moves, 15 seconds of rest, 45 seconds of work, three rounds for a total of 21 minutes. This is a part of your
21 Day Tone Challenge, in which you will be active for at least 21 minutes a day for 21 days. Okay, let's finish this workout and get that check mark
that you are going to earn. All right, your first move is gonna
be the Dumbbell Swing. So what I want you to do
(upbeat music) is bring your legs hip-width apart, feet planted into the floor and I'm gonna hold the
dumbbell head just like this. Let me show proper form
before we even begin.

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'Cause this is really important, okay? So check it out. You're gonna squat down low, dumbbells gonna come between the legs and you're gonna thrust your hips, shoo. And then your dumbbell is gonna come up right here, shoulder height. Now I'm not supposed to
hold it there for you. It's supposed to swing through your hips and come right back down. So it's gonna look like this. Here and up. What I don't want to see is
you bringing the weight up and then bringing it down. You're gonna be using
momentum from your hips to lift the dumbbell up and down. This is basically like a kettlebell swing. Okay. You ready? Let's go ahead and get started. So, you are gonna swing
here and up just like that.

Hey, so notice how the dumbbell kind of is just floating, right? All the work is happening
in the legs and the core. (exhales) Nice work. Beautiful. Keep that chest up. (exhales) You want to breathe in through your nose out through your mouth. (exhales) Today is gonna be a sweaty one but it's gonna be a good one! (exhales) Keep pushing forward with your hips, squeezing your butt cheeks as you lift the hips up. (exhales) Almost there. (exhales) Okay! Very good. Your next move is the Dumbbell Jack. So, holding on to the two
heads of your dumbbell, what we're gonna do, is we're gonna simply
lift it above our head and right back down to our chest as we jack out the legs. Okay, you can also walk this out. Here we go! (exhaling) Right there. When you're right above the head, getting the shoulders,
burning that fat, having fun. (exhales) Nice work, keep going. This is an allover body
toner, body leaner, and is gonna make your body stronger.

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Come on! It's gonna be a good 2021! (exhales) Earn that check mark today. (exhales) Keep going! And last one. (bell dings)
Whoo! Okay. Very good. Now we've got Burpee Front Raise. I'm gonna go ahead and
grab my five-pounders here. It's gonna be a little
bit of a shoulder heavy. You're gonna place the dumbbells down on the mat just like so. Come into plank with me. Okay, now bring the legs in, squat, arms up, down, jump it back. Good. In, up, down, bring it back. Neck strong plank. (exhales) Strong legs, strong arms. (exhales) Good. How you feeling out there? Feeling strong, I hope! (exhales) Concentrate. (exhales) Bring those legs slightly
outside the dumbbells. Abs in tight. (exhales) Nice.

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Keep going.
(bell dings) Last one. Oh! Oh, man, my legs are on fire! (hands clap) Okay, next move. Up Up Down Down Plank Jack. So, go ahead and remove
the dumbbells here. You won't need them for
this move right now. Hands underneath the shoulders and down, down, up, up, plank jack. Okay. Just like that. Can also do this on your knees. Totally up to you. (exhales) We're working the core,
working the shoulders, working the legs! Everything. Down, down, up, up. (exhales) Nice work. Keep going! You're doing amazing! (exhales) Every rep, you're getting stronger. Okay? Really proud of you for
working out with me today.

(exhales) Get my workout buddy. It's good to see you. (bell dings)
Last plank. Okay! Very, very good. Okay. Next move. Skater Dumbbell Toss. So, I'm gonna go back to
my five-pounder right here. We're actually gonna
be tossing a dumbbell, so be careful. We go opposite arm to opposite legs. Check this out. You come here. Toss to here. You can place the foot down if you need to or stay up and balanced if you can. Ready, we go. (exhales) Right there. Skater Dumbbell Toss. Nice and controlled and precise. Okay? Now, if you've been doing other
hit workouts with me before, you'll know that this move can be done without a dumbbell too,
and is just as challenging. (exhales) Nice. Find your balance by squeezing your core. (exhales) Almost there. One more. (bell dings)
Okay, good job! Now, Weighted Squat to Lunge. So, gonna grab my heavies again. Got my eight-pounders. You can use whatever weight
you have lying around and place the dumbbells on
your shoulders right here.

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We're gonna squat first, okay. Legs hip-width apart. We're gonna squat down, okay. Bringing that leg back for a lunge. Squatting down and up, other leg back for a lunge. Perfect. Just like that. Whoo! My heart rate is up. How are you feeling? Feeling good? Okay. We have one more move
to finish out this round then we're just gonna
repeat it two more times, that's it. Okay? The first seven minutes we'll
be done very, very soon. Down and up. Good. Keep that chest high. (exhales) Amazing. Almost there. (exhales) (bell dings)
Okay. Really good. Now go ahead and take
those same dumbbells. Go ahead and place them
underneath your shoulders. We're gonna go for a Plank Row Jack, okay. Now with the row position, I want you to drive the
elbow up to the sky, okay. On your knees or on your toes. Let's row. We're gonna row, down, plank jack. Row, down, plank jack. That's it! Keep that back nice and tall, okay? Eyes down on the mat.

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(exhales) Belly button in, strong
arms, strong chest, strong legs. (exhales) Up and down. Nice. Keep going. (exhales) We're almost there, 10 more seconds. You'll finish round one. (exhaling) Come on! (bell dings) There it is! Okay, round one is done,
let's grab a drink of water. Mm. Okay, we're gonna do the whole thing again starting with the Dumbbell Swings, okay. So grab your heavy. You're ready. Leg hip-width part and let's go. Oh! Those 15 seconds go by fast. Come on. (exhales) Keeping those eyes forward, chest up. We're squatting down and we're
thrusting with hips, okay. Imagine like you're doing a bridge. Like a bridge thrust that we normally do when we do our butt Pilates workouts. Same thing. So this time you're standing. Okay. (exhales) Nice work. Up. You'll want to check yourself either in the mirror
or in your phone camera to make sure you are
doing this move correctly. (exhales) Okay. Good stuff.
(bell dings) Dumbbell Jack. Go ahead and keep that
same dumbbell right here.

Let's start at our chest. Okay, inhale through your nose. Exhale through your mouth. Let's get ready for that Dumbbell Jack. Here it is. And up. (exhaling) Good. I love that we're getting
the shoulders with this too. (exhales) You guys, this 21 Day Tone, it's gonna leave us so fit. I'm not just talking physical, talking mental, emotional,
spiritual, all that. You just got to commit 21 minutes a day. (exhaling) We build habits in 21 days. So keep it up. Don't miss a day. (exhaling) Good. Keep going! (exhales) Almost there. (bell dings)
Done. Whoo! Okay. Burpee Front Raise. Now, grab your fives or
your lighter weights. Okay, we're gonna come down
into the plank position. Legs behind. Get ready. We're coming in, up, down, back. In, doing it again. Okay. Shoulders nice and strong. Legs low and strong. (exhales) Come on. (exhales) Breathe. (exhales) I love me a good innovative
cardio workout with weights.

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Something a little different, right guys? (exhales) Gotta switch it up. Gotta challenge your body. (exhales) Come on. (exhales) Last one! (bell dings)
Good! Oh, whee! Okay, now, we got Up Up
Down Down Plank Jack. So go ahead and put those weights away. Oh, man, I love how these
weights look together and back. It just makes you feel so happy. Okay, ready? On the knees or on the toes. Down, down, up, up, plank jack. You can even switch sides. You want to even it out. (exhales) I'll do the other side. 'Cause we did the right
side the first time. (exhales) Man, you guys, my hair has gotten so long. I haven't cut it since, oh, I
don't know, since a long time. Since before I got married, which was in 2018, over two years ago. Ah. And the fact that I've
been dyeing my hair black, it just kept getting
longer, being healthier.

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'Cause I'm not lightening it anymore. It's not breaking anymore. Very, very excited about the length. But I kind of don't
know what to do with it sometimes.
(bell dings) Okay. Good job! (hands clap) Now we have Skater Dumbbell Toss. So, I'm gonna bring back those fives. Remember, opposite arm to opposite foot. Sometimes I get confused if
I don't tell myself that. Okay. Get ready. And skater here. Toss, again be careful with that dumbbell. Make it look elegant and effortless. It's gonna take practice. (exhales) Good. Breathe, beautiful. Come on. (exhales) Nice work. Find your balance right there. Squeeze your abs. Squeeze your core. (exhaling) Nice. Keep reaching for the floor. Balance on that one standing leg. (exhaling) Almost there. Last one.

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And one more. Oh, yeah.
(bell dings) Okay. Weighted Squat to Lunge. Grabbing the heavies again. Oh, whooping my hair back. On the shoulders. Legs hip-width apart. Ready? Let's go. We're here. Squat to lunge. Taking your time. Going low and deep, making sure the legs are both 90, 90. Okay? (exhales) Breathing. Getting that booty down really low. (exhaling) You're doing amazing. Take your time. This one is a moment to slow down a bit, but still we're working hard, okay? Whoo! Look, you've got one
more move in this round and we're onto the final
round, and you'll be done. Last one. (bell dings) Whoo! Okay. Plank Jack Row.

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Keep those eight-pounders right here underneath the shoulders. Whoo! Hands right underneath the
shoulders, bringing the legs out. Abs in nice and tight. Let's go ahead and row it. And row, out, in, switch. Now, really important that you keep those hips square to the mat. We're not hula dancing, okay? Belly button should be facing the floor. Perfect. Out, in. Nice. Drive that elbow up. (exhales) Good. Getting the back right here. Getting the abs. Getting that fat burn all in one. (exhales) Come on. (exhales) Let's go. (exhales) (bell dings)
Nice. Okay, grab a drink of water. That was the end of round two. Mm. Okay, are you ready for your final round? Let's go ahead and give
me those Dumbbell Swings.

Let's go! Whoo! Man. Got here just in the nick of time. (exhales) Okay, lifting those hips up. Remember, we are thrusting! (exhales) Okay, I'm really happy right now. because last round. So we're in the last seven minutes. (exhales) Seven minutes ain't
nothing, okay. (exhales) That's like, what takes seven minutes? Sometimes it's how long you have to put Trader Joe's Palak
Paneer in the microwave. With stirring, that takes seven minutes. Okay, you can be doing a full round, you know what I'm saying? By the way, that Palak
Paneer is real good.

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One more. Okay! Dumbbell Jack.
(bell dings) Hands on the sides of your dumbbell. We've got six more moves here. (exhales) Breathing. (exhales) Get ready, in three, two, one, let's go. (exhales) Come on. (sniffles) Fight through it. Be strong. You got this! (exhales) Come on. You got less than 30
seconds with this move. (exhales) Control the movement. (exhales) Decide how you want your body to feel How you want your body to look, okay. Fight. (exhales) Almost there. Last one. Whoo!
(bell dings) Okay. Really good! Grab those fives. We're heading into our Burpee Front Raise. Okay, here we go. Hands underneath the shoulders, coming into that plank. (exhales) And jump it in.

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In, up, down, back. And now you can take this at
a slower pace if you need to. (inhales) Okay. (exhales) You got it. My legs are, of course, firing right here along with the shoulders. (exhales) Ha. Focus. I feel like it's easier to focus when you're dumbbells
are so cute. (chuckles) I'm obsessed with these gold ones. Oh! Come on! (exhaling) Oh!
(bell dings) Okay! Very good. Now, Up Up Down Down Plank Jack. Let's put those dumbbells away, okay. Put away after every set. Okay. Ready? (exhales) Let's go! Down, down, up, up, plank jack.

Switch! Down, down, up, up, plank jack. So I'm just switching my arms. Make sure that they're even, okay. First round, and one on the right. Second time, one on the left. This time you're alternating. Whoo! (exhales) Let's go. Down, down, up, up. (exhales)
(inhales) Focus. You got this. Less than 15! (exhales)
(inhales) Are you sweating? How are you feeling? I feel like I'm pumped up. (inhales) Oh. Good!
(bell dings) Okay. (hands clapping) Now, we are headed into
our Skater Dumbbell Throws. So go ahead and grab
that five-pounder, okay. Opposite arm to opposite leg. You're ready? Let's go. Last time we're doing this for today. (inhales)
(exhales) Okay, find your balance. (exhaling) Control your core. Belly button in. Strong, stabilizing leg Ground your foot into that floor, okay. (exhaling) Nice, you're almost there. Got 10 seconds! Come on! (exhales) Fight it.

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(exhales) You got two minutes after this. (exhales) One more. Good.
(bell dings) Okay. Grab your heavies. We are moving into move number six. Move number six is your
Weighted Squats Lunge, ready? Let's go. We're squatting, whoo! (exhales) Man, are you breathing hard? Is your heart rate up? (exhales) I hope so. 'Cause these are not easy. (exhales) But you were so strong. Fight it. (exhales) (sighs) Let's go, bring the leg
back, chest forward and up. Focus. Good. Keep going. 10 more seconds. Come on! Can you get your booty
down lower? (exhales) Yes, you can. (exhales) Come on! One more squat, one more squat. Yes.
(bell dings) Okay. Here's our final move. Plank Jack Row. Okay, hands underneath the shoulders. You're gonna give me
everything you've got. Into that plank. Ready? And let's go. Up and… (exhales) Up and… Making sure the wrists are
right underneath the elbows or right underneath the shoulders. Okay, we need good, perfect form here. Get all the muscles firing
in the most effective way. Come on.

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This is your last 20 seconds! (exhales) Fight. (exhales) Ah. Let's go. (exhales) Up. (exhales) Breathe. (exhaling) You got it. (inhales) (exhales) Done!
(bell dings) Oh, my goodness! (hands clapping) Give yourself a huge round of applause! High five, high virtual five. You killed it. That was not easy. I am sweating. My heart rate is up and I'm
feeling really energized, really good and really happy right now. And you're feeling the same way or at least you feel different
than when you started, go ahead and give this video a thumbs up. Make sure you are
subscribed to Blogilates, and don't forget, you need to print out this 21 Day Tone Challenge calendar, so you can check off your
workout of the day, okay? You guys, 21 days, be active
for at least 21 minutes a day, you'll be feeling amazing and transform from the inside out.

Thank you so much for working out with me. I'll see you for next video. Bye. (exhales).

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One Exotic Loophole Dissolves 59 lbs

Fitnestor
Fitnestorhttps://fitnestor.com
Anyone who loves or pursues or desires to obtain pain of itself, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. Which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure?

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