Cardio

Cardio

5 Seasons

Caring for your heart goes beyond exercise—it’s about building a lifestyle that supports cardiovascular health and prevents disease.

This month, explore our cardio-focused full-body workouts, from gentle to advanced, designed to boost energy, strengthen your heart, and support arterial health for lasting wellness.

Every Essentrics workout rebalances the musculature of the full body. That means that each workout will provide you with the same healing benefits. However, some exercises are better than others depending on your needs. This collection contains low impact exercises that will get you sweating and improve your cardiovascular health.

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Cardio

40 Episodes

  • Cardio Stretch Workout | Standing Portion
    24:22
    Cardio Stretch Workout | Standing Portion
    Episode 1

    Cardio Stretch Workout | Standing Portion

    Episode 1

    Level: Intermediate
    Pace: Medium, Fast
    Components: Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening,Weight loss.
    Focus: Abs, Arms, Back/spine, Core, Hamstrings, Hips, ITBand, Pectorals / chest, Legs, Psoas, Quads, Thighs,

    Join Master Trainer Gail Garceau for an all-stan...

  • Core Stability with Amanda Cyr
    33:34
    Core Stability with Amanda Cyr
    Episode 2

    Core Stability with Amanda Cyr

    Episode 2

    Instructor: Amanda Cyr
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Cardio, Energy Boost, Toning, Strengthening
    Focus: Legs, Quads, Thighs, Waist, Lower Body

    Our core is involved in almost every exercise that we do! We use our abs to help stabilize & support the s...

  • Season 6 Ep.28: Hip, Feet & Range of Motion
    23:16
    Season 6 Ep.28: Hip, Feet & Range of Motion
    Episode 3

    Season 6 Ep.28: Hip, Feet & Range of Motion

    Episode 3

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Mobility, Range of Motion, Relaxation, Running, Stress Relief, Weight Loss
    Focus: Full Body, Ankles, Arms, Back, Spine, Calves, Achilles, Feet, Hamstrings, Hips, Legs, Pe...

  • Season 6 Ep.16: Full Body Stretch & Destress
    23:49
    Season 6 Ep.16: Full Body Stretch & Destress
    Episode 4

    Season 6 Ep.16: Full Body Stretch & Destress

    Episode 4

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Fast
    Components: Standing and Barre
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Flexibility, Stretching, Relaxation, Stress Relief, Toning, Strengthening, Weight Loss
    Focus: Lower Body, Back, Spine, Core, Hamstrings, Hips, IT Ba...

  • Season 6 Ep.26: Shins, Calves & Posture
    24:06
    Season 6 Ep.26: Shins, Calves & Posture
    Episode 5

    Season 6 Ep.26: Shins, Calves & Posture

    Episode 5

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Posture, Running, Weight Loss
    Focus: Lower Body, Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Hips, Legs, Pectorals, Chest, Quads, Ribs, Shins, Toes, ...

  • Season 6 Ep.19: Lower Core & Ab Workout
    23:57
    Season 6 Ep.19: Lower Core & Ab Workout
    Episode 6

    Season 6 Ep.19: Lower Core & Ab Workout

    Episode 6

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight Loss, Yoga
    Focus: Full Body, Abs, Ankles, Back, Spine, Calves, Achilles, Core, Hips, Legs, Quads, Ribs, Shoulders, Thighs, Waist

  • Season 6 Ep.23: Full Body Stretch With Focus On Shoulders & Upper Spine
    22:55
    Season 6 Ep.23: Full Body Stretch With Focus On Shoulders & Upper Spine
    Episode 7

    Season 6 Ep.23: Full Body Stretch With Focus On Shoulders & Upper Spine

    Episode 7

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Posture, Yoga
    Focus: Upper Body, Arms, Back, Spine, Hands, Wrists, Fingers, Legs, Pectorals, Chest, Ribs, Shoulders, Thighs

  • Season 7 Ep.23: Full Body Barre Workout
    24:21
    Season 7 Ep.23: Full Body Barre Workout
    Episode 8

    Season 7 Ep.23: Full Body Barre Workout

    Episode 8

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: Standing and Barre
    Objectives: Balance, Cardio, Flexibility, Stretching, Posture
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hips, IT band, Knees, Legs, Pectorals, Che...

  • Season 6 Ep.15: Stretch & Strengthening Workout
    24:14
    Season 6 Ep.15: Stretch & Strengthening Workout
    Episode 9

    Season 6 Ep.15: Stretch & Strengthening Workout

    Episode 9

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Fast
    Components: Standing and Floor
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Posture, Running, Toning, Strengthening
    Focus: Full Body, Abs, Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Groin, Hamstrings, H...

  • Season 6 Ep.29: Deep Hamstring & Hip Stretches
    23:58
    Season 6 Ep.29: Deep Hamstring & Hip Stretches
    Episode 10

    Season 6 Ep.29: Deep Hamstring & Hip Stretches

    Episode 10

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium, Fast
    Components: All Standing
    Objectives: Cardio, Energy Boost, Weight Loss
    Focus: Full Body, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Groin, Hamstrings, Hips, IT Band, Knees, Legs, Pectorals, Chest, Quads, Ribs, ...

  • Arm Toning with Meg Feeney
    09:53
    Arm Toning with Meg Feeney
    Episode 11

    Arm Toning with Meg Feeney

    Episode 11

    Instructor: Meg Feeney
    Level: Intermediate, Advanced
    Pace: Medium, Fast
    Components: All Standing
    Objectives: Cardio, Increase Energy, Improve Posture, Toning, Strengthening, Weight-loss, Yoga
    Focus: Arms, Back, Hands, Wrists, Fingers, Pectorals, Chest, Shoulders

    You don’t need any equipment to b...

  • Express Waist Toning with Gail Garceau
    10:22
    Express Waist Toning with Gail Garceau
    Episode 12

    Express Waist Toning with Gail Garceau

    Episode 12

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Improve Posture, Toning, Strengthening
    Focus: Abs, Core, Waist

    The simple and intelligent movements in this 10-minute all-standing workout will liberate your spine while toning and elongating your wais...

  • Waist Toning with Gail Garceau
    29:01
    Waist Toning with Gail Garceau
    Episode 13

    Waist Toning with Gail Garceau

    Episode 13

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Increase Energy, Toning, Strengthening, Weight-loss
    Focus: Abs, Core, Thighs, Shoulders, Waist

    Stretch and strengthen your full body in this 30-minute standing workout with Gail Garceau. The t...

  • Season 9 Ep.05: Pain Relief: Feet & Calf Healing
    23:13
    Season 9 Ep.05: Pain Relief: Feet & Calf Healing
    Episode 14

    Season 9 Ep.05: Pain Relief: Feet & Calf Healing

    Episode 14

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Energy Boost, Flexibility, Stretching, Hockey, Mobility, Range of Motion, Running, Stress Relief, Relaxation, Toning, Strengt...

  • Core & Abs with Meg Feeney
    34:18
    Core & Abs with Meg Feeney
    Episode 15

    Core & Abs with Meg Feeney

    Episode 15

    Instructor: Meg Feeney
    Level: Intermediate
    Pace: Medium, Fast
    Components: Standing and Floor
    Objectives: Cardio, Increase Energy, Toning, Strengthening, Weight loss
    Focus: Full Body, Abs, Arms, Back, Butt, Glutes, Core, Hips, Legs, Shoulders, Thighs, Waist

    In Meg Feeney’s 30-minute standing and ...

  • Season 9 Ep.04: Weight Loss: Slenderizing Legs & Hips
    23:12
    Season 9 Ep.04: Weight Loss: Slenderizing Legs & Hips
    Episode 16

    Season 9 Ep.04: Weight Loss: Slenderizing Legs & Hips

    Episode 16

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight Loss
    Focus: Lower Body, Arms, Back, Spine, B...

  • Total Core, Leg & Butt Workout with Meg Feeney
    31:24
    Total Core, Leg & Butt Workout with Meg Feeney
    Episode 17

    Total Core, Leg & Butt Workout with Meg Feeney

    Episode 17

    Instructor: Meg Feeney
    Level: Intermediate, Advanced
    Pace: Medium, Fast
    Components: Standing and Floor
    Objectives: Cardio, Increase Energy, Toning Strengthening, Weight-loss
    Focus: Full Body, Abs, Arms, Butt, Glutes, Core, Hips, Legs, Pectorals, Chest, Quads, Shoulders, Thighs, Waist

    This fun, y...

  • Season 9 Ep.03: Weight Loss: Hips & Legs
    23:14
    Season 9 Ep.03: Weight Loss: Hips & Legs
    Episode 18

    Season 9 Ep.03: Weight Loss: Hips & Legs

    Episode 18

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Balance, Cardio, Cycling, Spinning, Energy Boost, Toning, Strengthening
    Focus: Lower Body, Arms, Back, Spine, Butt, Glutes, Core, Hamstrings, ...

  • Season 6 Ep.30: Focus on Posture
    23:56
    Season 6 Ep.30: Focus on Posture
    Episode 19

    Season 6 Ep.30: Focus on Posture

    Episode 19

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Cardio, Energy Boost, Mobility, Range of Motion, Posture, Relaxation, Stress Relief, Yoga
    Focus: Full Body, Abs, Arms, Back, Spine, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Quad...

  • Season 9 Ep.02: Pain Relief: Hip & Foot Pain Workout
    23:43
    Season 9 Ep.02: Pain Relief: Hip & Foot Pain Workout
    Episode 20

    Season 9 Ep.02: Pain Relief: Hip & Foot Pain Workout

    Episode 20

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium, Fast
    Components: Standing and Barre
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Hockey, Posture, Running, Toning, Strengthening, Weight Loss
    Focus: Full Body, Ankles, Back, Sp...

  • Season 9 Ep.21: Pain Relief: Spine Strength & Flexibility
    23:11
    Season 9 Ep.21: Pain Relief: Spine Strength & Flexibility
    Episode 21

    Season 9 Ep.21: Pain Relief: Spine Strength & Flexibility

    Episode 21

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Cardio, Energy Boost, Flexibility, Stretching, Posture, Toning, Strengthening, Weight Loss, Yoga
    Focus: Full Body, Arms, Back, Spine, Butt,...

  • Season 11 Ep.17: Toning & Slenderizing
    24:24
    Season 11 Ep.17: Toning & Slenderizing
    Episode 22

    Season 11 Ep.17: Toning & Slenderizing

    Episode 22

    Filmed at Grand Palladium Colonial Resort & Spa
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium/Fast
    Components: Standing & Floor
    Objectives: Cardio, Energy Boost, Toning, Strengthening
    Focus: Abs, Butt, Glutes, Core, Hips, Legs, Quads, Thighs, Shoulders, Waist

    In this episode...

  • Season 10 Ep.18: Full Body Toning
    22:50
    Season 10 Ep.18: Full Body Toning
    Episode 23

    Season 10 Ep.18: Full Body Toning

    Episode 23

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Flexibility, Stretching, Posture, Toning, Strengthening, Weight loss
    Focus: Full body, Arms, Back, Spine, Core, Legs, Ribs, Shoulders, Waist

  • Strength: Full Body Workout with Sahra Esmonde-White
    25:54
    Strength: Full Body Workout with Sahra Esmonde-White
    Episode 24

    Strength: Full Body Workout with Sahra Esmonde-White

    Episode 24

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
    Focus: Full body

    An intense flowing combination of trademark Essentrics exercises. This dynamic standing workout will lengthen a...

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