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this is fitness blenders hit cardio abs
in a
to work out
in this workout when we doing a six
minute cardio warm up followed by 48
minutes of a hit routine focusing on
cardio and abs then we're gonna finish
it off with a six minute cooldown and
stretch now the hip portion this routine
is going to consist of a Tabata style
workout which is 20 seconds on 10
seconds off where we going through eight
different revolutions per exercise and
these are all body weight driven
exercises so you're not going to need
any equipment except for an optional
exercise mat let's go ahead and get
started with our cardio warmup
we're doing each exercise for 45 seconds
our first one it's gonna get three torso
twists plus a knee so rotate those
shoulders back and forth three times on
that third one you're gonna pull that
knee up to that opposite elbow just make
sure you keep that motion nice and
controlled because you're cold right now
you don't want to start overdoing that
range of motion you don't want to move
quickly so take your time nice slow
controlled motions as you start
loosening up and start warming up then
you can start speeding up and start
moving that range of motion a little bit
bigger
got just about 20 seconds left just keep
it going keep those lungs open
and just 10 seconds left keep it going
little bit longer we're moving to a
boxer shuffle next nice easy jog motion
back and forth
switch that boxer shuffle get those feet
going back and forth you want to stay up
on the ball of your foot as best you can
there's your warmup so you don't need to
really focus on trying to move really
really quickly but you do want to focus
on trying to get that hurried up and get
that core temperature up so make sure
you're putting at least a decent amount
of effort into this
you
and just 10 seconds left keep that mode
going just a little bit longer we're
gonna be moving to toe touch circles
next it's a nice big motion to that
torso
go ahead and switch it feet just about
shoulder-width apart maybe just a little
bit more making a nice big circular
motion around that torso reaching down
towards the ground between those feet
then up over top of your body back down
between those feet on that opposite side
then back over again just a nice
controlled motion rotating through that
torso as much as you can a little bit of
a bend in that back but mainly trying to
get that those obliques the Donnell
muscles and lower back warmed up as well
as a little bit into those hips
and we're almost done ten seconds left
we're moving to the
like honey polls next
and start them up those
to your sides about a 45-degree angle up
off of that shoulder you gonna tuck your
left elbow down to your right knee right
elbow down to your left knee just all
turning back and forth trying to pull
that knee up as high as it's comfortable
make sure you get a nice squeeze on
those arms as well you want to be
working against yourself the entire time
don't just do the motion you want to
make sure those muscles are nice and
tight just keep it going keep those
lungs open make sure those core muscles
stay contracted there's a leg muscles
stay contracted as well as that upper
body
and it is ten seconds left keep them
going just a little bit longer we've got
lateral step pulls coming up next
and go ahead and switch it nice big step
off to the side kind of crossing back
behind you getting those hands straight
up over top of your head every single
time you come back to the center bring
those arms squeezing them back down
behind you every time you kick off to
the side stepping off to the side with
that leg just make sure again you're
contracting those muscles to your upper
body get a nice tight squeeze on those
arms working against yourself those
shoulders and those lats those bicep and
tricep should be contracted as well keep
that arm nice and straight to make sure
you're pushing that range of motion
getting a little bit further each time
speeding up contracting a little bit
more as we go along through this you got
just about ten seconds left
our next exercise coming up is gonna be
butt kickers so that's really going to
bring that cardio up a little bit more
and go ahead and switch bring those
heels up to that but nice quick jogging
motion but getting that heel up nice and
high remember you want to move pretty
quickly with this one and we're trying
to bring that heart rate up we're trying
to bring that core temperature up so if
you're not getting a little bit sweaty a
little bit warm by this point then
really start pushing through it on this
one to try to bring that hurried up a
little bit higher and bring that core
temp rep a little bit higher you want to
make sure that before you're done with
this warm-up you've got a little bit of
a sweat going
you
and we've got just 10 tickets left we
move to our next exercise we're gonna be
doing side shuffles next this is kind of
a real quick shuffle motion with your
feet as well as a little bit of a side
lunge let's go and start that one up so
you're gonna lunge off to one side kick
that leg back behind you come back up
straight shuffle those feet a couple of
times to the left so you're doing kind
of like a real quick side step and then
you're kicking that leg back out behind
you again dropping down to that side
lunge just keep going back and forth
nice quick motion you want to make it
harder keep those hips down nice and low
otherwise just keep moving back and
forth a nice even pace making sure you
keep that upper body contracted even
though it's not really working for this
exercise alright so this is our last
exercise of our warm-up let's go ahead
make it a little bit harder but drop
those hips down a little bit lower
reaching down towards the ground next to
that foot just keep it going nice and
quick speed it up if you can we've got
just a few seconds left
relax nicely done alright our abs and
hit Tabata are coming up next which
means we're doing the 20 seconds on 10
seconds off eight times through per
exercise we've got 12 exercises to go
our first exercise is gonna be a
mountain climber switch knee
go ahead and get ready
and startup go and drop down
to a push-up position like you're gonna
do a mountain climber you're just gonna
switch those feet one time and then come
back up standing on one foot driving
that opposite knee up nice and high then
kick that leg right back out dropping
back down into that mountain climber
position switch those feet again and
then come right back up got a few
seconds left
and let it relax nicely done you got 10
second rest before we start into round
number two
four three two one
start them up drop them back down into
that push-up position driving those
knees switching them back and forth make
sure you're coming up using almost
nothing but one leg if you need a little
extra help to get up that's perfectly
fine but try to support yourself off of
just that one leg
four three two one and let it relax very
good that is two down we've got six more
to go
four three two one start them up just
focus on pushing yourself as hard as you
can on this one moving those feet as
quickly as you can try to get a nice
full range of motion off of this we're
going to be switching off to a core
exercise after this one's done so you
can have a little bit of a break on that
cardio so make sure you're pushing it on
this exercise four three two one and let
it relax
four three two one
start them up now keep those feet moving
nice and quick try to drive that knee up
as high as you can in the front every
single time just keep that motion going
nice and clean but as quickly as you can
control
four three two one and let it relax very
good that is four down and got four more
to go we're halfway
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up and then set number six
which means we have two more to go after
we're done with this one we're almost
finished with this exercise so keep
pushing through it as hard as you
possibly can
don't let up make sure you're really
making yourself have to work
four three two one and let it relax very
good that a six down we got two more to
go
four three two one start them up get
that motion going up nice and quick
really push yourself really try to
challenge yourself on that form on that
range of motion make sure all those
muscles are nice and tight
four three two one and let it relax good
job that is number seven down we have
one more round to go four three two one
start them up push yourself get those
hips nice and low switch those feet
really quick drive that knee up as high
as you possibly can
get that knee way above that hip if
possible just moving as quick as
possible as long as you can keep it
under control we're almost done just a
few seconds left four three two one and
let it relax nicely done are we moving
on to our next exercise a core exercise
I'm going to grab a mat if you have one
or if you need one when we doing a mini
scissor kick next
now let's go ahead and get ready
and start them up get those legs
those hips drop them down just a little
bit you're gonna kick those feet front
to back as well as left to right so you
can kind of make a little bit of a sea
motion around each foot just kind of
crossing your foot over top of each
other just keep that motion going nice
and strong
keep those abdominal muscles engaged
nice and tight just a few seconds left
two one and let it relax nicely done
all right that is one round down let's
get ready for round number two four
three two one
start them up all right now make sure
you keep that leg really nice and
straight keep those feet moving nice
even pace the lower you drop those legs
down towards the ground the harder it's
gonna get so if you want to keep it
really easy keep those legs right above
those hips but try to keep them lower to
the ground if you can four three two one
and let it relax and that is two down
six To Go
four three two one
start them up as you're doing this make
sure you're keeping those lungs open
you're gonna have a tendency you want to
hold your breath anytime you can track
those abs as tightly you have a tenancy
you want to hold that breath so make
sure you keep those lungs open nice deep
breath in nice long exhale just don't
hold your breath for three two one and
let it relax
four three two one
start them up
you
four three two one and let it relax good
job I was set number four we only have
four more to go
we're halfway four three two one start
them up get those legs going go back
through and check that four make sure
those legs are staying nice and straight
keeping that quadricep and that
hamstring contracted nice and tight to
keep that leg straight those core
muscles nice and tight especially those
abdominal muscles trying to get those
feet as low the ground as you can
control four three two one and let it
relax good job that is five done three
more to go
four three two one
start them up
you
four three two one and let it relax good
job that a six down we got two more to
go keep pushing it four three two one
start them up since this is your
second-to-last round make sure you're
pushing yourself as hard as you can
get those legs as low to the ground as
possible really push those ABS I know
they're probably burning like crazy by
this point but try to push them as far
as you possibly can just keep that form
nice and clean four three two one and
let it relax
I know those abs are burning like crazy
but keep pushing through it we only have
one more round to go four three two one
start them up get those legs moving nice
quick motion keep those legs as straight
as you can contracting those thigh
muscles keep those ABS nice and tight
second that bellybutton in nice and
tight keep those lungs open make sure
you're getting those legs as close to
the ground as you can control really
really push it this is your last round
don't leave anything left two one and
let it relax nicely done
let those ABS release for a little while
we're gonna be moving on to our next
exercise which is a two Jack plus a high
kicks can be doing two jumping jacks in
a row and then a high kick just altering
legs each time
go ahead and get ready
and startup to jumping jacks and
high-kick to jumping jacks and a high
kick with the other leg just keep that
motion going nice and strong keep those
arms nice and rigid when you're doing
that jumping jack those legs contract it
nice and solid every time you do that
kick make sure it's a controlled kick
don't extend your leg all the way out
keep just a little bit soft to one and
let it relax nicely done that is a first
round down we've got seven more to go
four three two one start them up make
sure you're moving nice and quick you
want to push yourself to that maximum so
as long as you can keep that form nice
and clean go as fast as you possibly can
if you're starting to push a little too
fast and that forms starting to slide a
little bit then just back off just a
little bit but try to go as fast as you
can
four three two one and let it relax
nicely done you got two down we got six
more to go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax and
that puts us at halfway we've got four
more rounds to go four three two one
start them up run back through and check
that form again make sure you're keeping
those arms nice and solid contracting
that bicep and tricep make sure you keep
those legs nice and solid every single
time you do that jumping jack you want
to make sure it's always under control
don't ever swing those arms and legs
around
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax good
job that is six down we have two left
make sure you push them four three two
one
start them up is set number seven right
here make sure those arms are nice and
rigid make sure those legs are nice and
rigid that all those core muscles are
nice and tight those abs obliques and
lower back keep pushing through it as
quickly as you can making sure
everything is as solid as possible to
get as much of a calorie burn as you can
four three two one and let it relax
let's keep pushing through it we have
one left
four three two one start them up we're
switching back to a core exercise after
this one so that cardio is going to be a
lot easier so make sure you're really
pushing it on this one get that heart
rate up as high as you possibly can to
carry you through this next exercise
we're almost done just a few seconds
left five four three two one
and let it relax nicely done let's go
and move on to our next exercise the toe
tap crunches go and drop back down on
the ground for this one now you want to
make sure you keeping those ABS nice and
tight the entire time that lower back
press the mat as best you can
and you have that knee locked at a 90
degree angle all that motion on that leg
should come from that hip joint only
that knee should say solid let's go
ahead and get ready
and start them up bring those knees up
to tabletop so 90 degree on that knee
directly above that hip nice and slow
you're gonna crunch up dropping one foot
out at a time all turning back and forth
nice tight squeeze the top of that
crunch making sure you get that toe down
barely tap it to the ground then slowly
bring it back up as you drop back down
from that crunch three two one and let
it relax good job that is our first
round down let's get ready for round
number two
four three two one
start them up just keep checking that
form and making sure you're keeping
those lungs open you never want to hold
your breath especially with those core
exercises like I've said before you have
a tendency to hold that breath make sure
you keep those lungs open
four three two one and let it relax
good job that is two down we've got six
more to go
four three two one
start them up as you probably notice
Kelly's moved her hands down so her arms
are straight out towards those thighs
that's perfectly fine it makes the
exercise it's a little bit easier now if
you want it to be harder you keep those
hands back behind your head with those
elbows pulled back out of your field of
vision
four three two one and let it relax
four three two one
start them up make sure you check that
form I know those ABS are probably
starting to get tired already make sure
that that knee stays at a 90-degree
angle make sure those ABS stay nice and
tight crunching up towards those knees
as tight as you possibly can and make
sure you're not holding your breath
four three two one and let it relax that
is halfway through we've got four more
rounds to go four three two one start
them up
you
four three two one and let it relax five
down three left
four three two one start them up those
abs are probably burning like crazy by
this point make sure you check that form
the more you do this the more you'll
want to slide on that form so really
check it make sure those ABS stay nice
and tight
make sure that knee stays at a nagger
angle and making sure that doesn't come
in any further than that hip joint four
three two one and let it relax that's
six down you only have two more rounds
to go let's finish this strong four
three two one start them up keep those
legs nice and tight those arms nice and
tight because abs are contracted the
entire time just keep pushing through
that burn I know it's probably getting
really really bad by this point but keep
pushing through it we're almost finished
with this
four three two one and let it relax
I know those abs are burning like crazy
but we only have one more round to go
keep pushing four three two one start
them up
check that form those ABS stay nice and
tight the entire time keep those legs
contracted and make sure that knee stays
a 90-degree angle trying to get that toe
all the way down to the ground
make sure that knee doesn't come in pass
that hip joint just keep that motion
going nice and controlled we're almost
done three two one and let it relax very
good let those core muscles completely
release we're gonna be moving on to our
next exercise which is the switch foot
Burpee now there's almost exactly like a
traditional Burpee the only difference
being when you come up from that Burpee
you're gonna shift those feet back and
forth really quick and then drop right
back down again
let's go ahead and get ready
and started up starving those feet
kicking them back and forth and drop
down into that Burpee right back up
again switch those feet back and forth
right back down nice quick motion again
move as quickly as you possibly can as
long as you can keep it under control
you want to try to push that heart rate
as much as you possibly can on this one
to try to bring it back up from doing
that core exercise and go ahead and let
it relax it's our first round down we
got seven more to go
four three two one start them up now
there's not a whole lot you need to
worry about as far as form goes on this
one your body's just gonna kind of
naturally do what it needs to do as far
as that form goes there's no way to
really cheat with this exercise so just
keep it going in a nice even pace just
make sure everything stays nice and
tight four three two one and let it
relax that is two down we've got six
more to go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax
you're halfway done we got four more
rounds to go four three two one start
them up
check that effort level and make sure
you're pushing it as hard as you can you
don't want to slow down you want to make
sure you're pushing that maximum speed
the entire time as long as you control
it make sure you're going as fast as you
can while still keep that form nice and
clean
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax that
is six sets down we've got two more to
go
just keep that effort level up we're
almost done four three two one start
them up again check that effort level
make sure you're pushing yourself as
hard as you possibly can make sure those
legs are nice and tight make sure those
arms are nice and tight those core
muscles solid the entire time never let
anything relax I've got just a few
seconds left to go
four three two one and let it relax
nicely done that is seven down we have
one round left of this exercise four
three two one
start them up get those feet moving nice
and quick dropping down into that Burpee
right back up again
move it nice and quick make sure all
those muscles are nice and tight there's
our last round then we've got another
core exercise coming up before our break
just keep pushing through it as hard as
you possibly can we got a few seconds
left three two one and let it relax
nicely done now our next exercise is
going to be a plank steps you can be
holding a plank position walking those
feet in and out just make sure that
every single round
you start with an alternating foot so
you want to start with your left foot
leading the first round second round you
start with your right foot leading and
just keep altering back and forth each
set after that I'm gonna start this up
in just a few seconds so go ahead and
get ready
and start him up come up to that plank
position you want a nice straight line
for that stroller down to that ankle
keep those hips nice and low now watch
to keep that elbow directly underneath
your shoulder if those toes starts
sliding back on you and those elbows
start pushing out more towards your head
it's actually make it a lot more
difficult to hold this plank position so
keep those elbows where I need that
shoulder
and go ahead and let it relax our first
round down let's go and get ready for
round number two
four three two one
start them up now as you get more and
more tired with this exercise those hips
are gonna start trying to come up higher
and higher or they're gonna start
drooping on you more likely than not
they're gonna try to kick up in the air
though so do your best to try to keep
those hips nice and low keeping a
straight line from shoulder to ankle
four three two one and let it relax
good job that is two down we've got six
more to go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax very
good that is half way through we got
four more rounds to go four three two
one start them up now I know those
muscles are probably burning like crazy
could be your quads the top of that
thigh could be your hip flexor the front
of that hip your abdominal muscles or
your shoulders but something's gonna
probably be burning by this point so
just keep pushing through it keep that
form as clean as you can
four three two one and let it relax
four three two one
start them up get back up into that
plank position get those feet moving I
know those abs and those legs are
burning like crazy but keep pushing
through it you want to keep that form as
clean as you possibly can I know you're
gonna be cheating a little bit on this
this is really hard but keep pushing
through it four three two one
and let it relax nicely done that is
round number six we only have two more
to go keep pushing through it four three
two one start them up keep that form as
clean as you can just don't think about
how much those muscles are burning go to
your happy place and just finish this
round off push through it as hard as you
can make those ABS burn like crazy
four three two one and let it relax good
job that is seven down we got one more
round to go keep focused four three two
one start them up get up into that plank
nice and quick focus on that form go to
that happy place is your last round push
through it as hard as you can keep those
feet moving constantly make sure those
ABS are toast
keep pushing through it you've only got
a few seconds left four three two one
and let it relax nicely done
you've earned a nice long break go grab
a drink of water if you want one pause
it if you need a little extra rest
otherwise we'll be back in under a
minute to finish off the second half of
this hit routine
you
all right our break is almost over with
so go ahead and get ready to start up
again when we starting back into that
hit routine with our next exercise the
two heel taps we'll walk down plank now
this exercise we're going to start off
with a real quick heel tap and you do
two of them in a row then you're gonna
walk down with those hands for that walk
down plank stop at that plank position
that push up position and then slowly
walk back up with those hands alright
let's go ahead and get ready to start
and begin get those heels first walk
those feet down drop those hips all the
way down so you have a straight line
from shoulder to ankle then slowly walk
it right back up again do those heel
taps again nice quick most with those
feet then right back down into that
plank just keep that motion going we got
a few seconds left three two one and let
it relax alright good job as your first
round down we got seven more to go
four three two one
start them up try to stay on the ball
that foot as much as you can when you're
doing those heel taps real quick motions
snapping those heels together right back
out again to a little bit of wider than
shoulder-width and hop it again
really really quick as fast as you can
as soon as you're done go right into
that walk down plank four three two one
and let it relax good job that is two
down we got six more to go
four three two one
start them up keep that motion going as
quick as you can at the same time as
keeping those lungs open and keeping
that form nice and clean you also want
to make sure that when you're walking
out for that walk down push-up you start
with a different hand every single time
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax good
job that was number four done that means
we're halfway through this
four three two one
start them up you're probably getting a
little tired by this point so make sure
you go through and check that form make
sure you're pushing yourself as far as
speed goes as long as you keep that form
nice and clean keep those lungs open
just whatever you do don't stop moving
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax you
just completed set number six which
means we have two more to go we're
almost done four three two one start
them up is your second last round so
keep that intensity level up push
yourself as far as you can make sure
you're moving through these motions as
quickly as possible as long as you're
keeping that form nice and clean just
push yourself make sure you don't have
anything left after these last two
rounds four three two one and let it
relax that's seven down we've got one
more to go let's go ahead and get ready
to finish it up four three two one start
them up this is your last round so
really push yourself on this one we're
moving to an easier core exercise it's
not gonna be anywhere near as taxing
that cardiovascular system so make sure
you really push it on this one so you
can keep that heart rate up through this
next exercise we only have a few seconds
left
four three two one and let it relax
nicely done let's go and move on to our
next exercise we're doing a side plank
toe touch we're gonna do this whole
round through on your right side now
we're going to be doing that left side a
little bit later on in the routine but
we got to do a cardio exercise first in
between the two so don't worry we'll get
back around to it but we've got to do
that right side first so let's go ahead
and get ready for that
and start up laying on that right side
you're gonna prop yourself up a nice
straight line from shoulder to knee
kicking that left leg out in front of
you trying to touch that toe with that
left hand you want a nice slow
controlled swing on that leg
the same times keeping those hips up
nice and high the entire time just a few
seconds left three two one and let it
relax nicely done that's a first round
down
four three two one
start them up again make sure that forms
nice and clean nice slow controlled
swing on that leg you want to have that
elbow directly underneath that shoulder
making sure you're pressing that
shoulder down away from you don't let it
creep up towards your ear and you also
want to make sure you keep a nice
straight line from shoulder down to your
knee four three two one and let it relax
get a job that is two down we've got six
to go
four three two one start them up now as
you start getting tired on this one here
and a have a tendency you wanna let
those hips start to droop down towards
the floor so really check yourself
you're keeping those hips up nice and
high and you're also gonna have a
tendency to let that legs start to speed
up and actually start kicking it faster
always keep it nice and slow into
control four three two one and let it
relax
four three two one
start them up
you
four three two one and let it relax good
job that is four down we're halfway
through this exercise four three two one
start them up run through and check that
form again make sure you have a nice
straight line from shoulder to knee that
elbows directly with that shoulder
pressing that shoulder down away from
you making sure you're keeping those abs
nice and tight the entire time keeping
that leg nice and straight keeping that
motion under control four three two one
and let it relax
four three two one start them up now I
know those ABS are probably getting nice
and tired especially that oblique on
that right side the bottom side of that
body but make sure you're pushing
through this as hard as you can make
sure that form stays nice and clean the
harder you push to keep everything nice
and solid the more you're gonna get out
of this so just keep going four three
two one and let it relax good job that a
six down we only have two more to go
keep that intensity level up four three
two one start them up this is your
second-to-last focus on that form keep
everything nice and slow into control
make sure you're not letting those hips
start to droop towards the ground you
want to keep them up nice and high so
you have a straight line from shoulder
and knee just keep that motion going
we're almost done just a few seconds
left four three two one and let it relax
good job that is seven down we have one
left to go keep that intensity up four
three two one
start them up let's get this last one
over with nice and clean make sure
you're pushing yourself as hard as you
possibly can don't leave anything left
on those muscles I know they're burning
like crazy but keep that form solid nice
slow swing on that leg keep those hips
up nice and high straight line from
shoulder to knee four three two one and
let it relax nicely done alright let's
go to stand up for our next exercise
we're doing four high knees plus a floor
tap now you want those high knees really
nice and quick all turning back and
forth you're counting on each leg so
you're doing two on each leg and then
you reach down with one hand touch the
ground you're gonna alternate each time
which hand you put down and you want to
make sure you alternate which foot you
start with and let's go ahead and start
them up drive those knees nice and high
really good full range of motion on
those legs and then reaching down
towards that ground kind of squatting
down you wanna get those hips nice and
low and bending that chest over but try
to keep that back a relatively flat just
keep it going nice high intensity keep
that speed up four three two one and let
it relax nicely done that's our first
round down
four three two one
start them up try to keep that intensity
level up as best you can with those
Heinie's I'm gonna get that need to at
least hip height higher if you can
core muscles nice and tight you want to
keep all those muscles through your
upper body nice and tight as well even
though they're not really doing a whole
lot for this exercise you want to get
that extra calorie burn four three two
one and let it relax good job that is
two down we've got six more to go let's
keep that intensity level up the rest of
the way four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax good
job that is four done we've got four
more to go we're halfway through this
four three two one start them up go
through and check that form again make
sure you're keeping those knees nice and
high for that high knees make sure
you're moving really really quick stay
on the ball of that foot make sure you
also keep that back flat when you drop
down and touch the ground you don't want
to round that back too much and you want
to make sure you get those hips low four
three two one and let it relax
four three two one
start them up
you
four three two one and let it relax that
is set number six done we have two more
left keep pushing through it four three
two one start them up and we are almost
done with this exercise so make sure
you're pushing yourself as hard as you
can make sure you're driving those knees
as hard as you can or that high knee
make sure you're getting a nice deep
squat as you reach down for that floor
whatever you do don't let up we are
almost done four three two one
and let it relax good job seven down
we've got one left to go
four three two one start them up push
this one as hard as you can we're almost
done with this exercises our last round
so don't leave anything behind really
drive those knees move as quick as you
can squat down nice and low to reach
that ground make sure you're just moving
as fast as possible with no pauses we
are almost done three two one and let it
relax nicely done let's go and move on
to our next exercise when you back to
that side plank toe touch we're just can
be doing the opposite side this time
you
go ahead and get ready
and startup go and come up from that
side plank elbow directly underneath
that shoulder nice straight line from
shoulder to knee keep those hips up nice
and high slow controlled swing on that
right leg this time reaching down
towards that toe with your right hand
making sure everything stays nice
contracted just keep that motion going
you got a few seconds left three two one
and let it relax good job as our first
round down on that side let's finish the
rest of them off just as good if not
better four three two one start them up
again bring those hips up nice and high
straight line from shoulder to knee slow
controlled kick bring that leg as far
forward in front of you you can without
letting those hips droop you want to
make sure you're getting a really good
tight squeeze on all those core muscles
four three two one and let it relax and
that is two down we've got six more to
go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax good
job that is four rounds down we've got
four more to go
four three two one
start them up really really check that
form as you start getting more and more
tired it's going to want to slide on you
even easier keep those hips up nice and
high straight line from shoulder to knee
make sure that elbow stays directly that
shoulder on that left arm you get a nice
controlled swing on that leg four three
two one and let it relax
four three two one
start them up
you
four three two one and let it relax get
a job that six down we got two rounds
left
four three two one
start them up again check that four make
sure those hips are staying up nice and
high those muscles are gonna be nice and
tired we only have one more round to go
after this one so keep that form solid
make sure you're pushing every little
ounce of effort into this
four three two one and let it relax and
that is seven down we have one round
left
four three two one
start them up is your last round through
this so make sure everything's nice and
tight make sure those muscles are
burning by the time you are done you
want to leave nothing behind make sure
your core is engaged make sure those
hips are up make sure that leg is a nice
controlled swing make sure those muscles
are working as hard as they possibly can
we've got just a few seconds left three
two one
and let it relax and nicely done let it
stretch out let it relax we've got
another exercise coming up next which is
gonna be a broad jump plus three
backward hops with this exercise you're
gonna start with those feet about
shoulder width apart jump as hard as you
can straight forward try to get as much
distance as possible and then take three
quick hops to get back to that original
spot and then do the whole thing over
again let's go ahead and get ready
and started up nice long deep jump three
hops back and then do it again just keep
it going push yourself as hard as you
can this is more of a plyometric
exercise which means you want to do each
one with 100% effort don't let yourself
start to relax as you get towards the
end four three two one and let it relax
our first round down we've got seven
more to go
four three two one
start them up make sure you get a really
nice long jump you want to try to focus
on trying to go forward more than up so
try not to waste your energy by jumping
straight up in the air you want to try
to jump forward as much as possible
four three two one and let it relax
good job that is two down we have six
left to go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax
nicely done that has four rounds down we
have four more to go
four three two one
start them up now watch that intensity
level remember you want to be pushing as
hard as you can especially on that first
jump that long broad jump you want to be
as hard as you possibly can 100% effort
now you don't have to worry quite as
much about those hops to get you back
into that start position four three two
one and let it relax
four three two one
start them up
you
four three two one and let it relax and
a six down we've got two more to go keep
pushing through it we're almost done
four three two one start them up is your
second-to-last round so make sure you're
really pushing it on this one don't
leave anything behind you want to make
sure those legs are completely dead by
the time you're done with this one we
only have one more exercise to go
through once we're done with these last
two rounds so keep pushing it four three
two one and let it relax good job that's
seven down just one more round to go
four three two one
start them up and make sure every single
one of these last broad jumps is 100%
effort you don't want to leave anything
behind this is our last round of this
exercise so make sure you don't leave
anything left you want those legs to be
burning like crazy just a few seconds
left keep it going
four three two one and let it relax
nicely done we have one exercise left
until we hit our cooldown so let's go
ahead and get that one finished it's
gonna be a Russian twist now I wish I
could say this is a nice easy one to
finish off with but unfortunately this
is a really nice hard one to kill those
ABS before we go into that cooldown
let's go ahead and get ready
and start him up leading back to about a
45-degree angle nice flat back those
legs are just gonna kick out to wherever
they need to be to counterbalance the
weight of that upper body then you're
gonna rotate those shoulders left to
right get a nice full range of motion
trying to really twist left to right get
a tight squeeze on those obliques every
single time just make sure that you
don't hold your breath and let it relax
it's our first round down we got seven
more to go
four three two one
start them up leaning back and let's get
round to going rotating those shoulders
as much as you can like I said you're
gonna be feeling this in your abdominal
muscles your obliques and your lower
back
but you might also be feeling it in your
hip flexors and the top of that thigh
that quadricep especially the more you
lean back four three two one and let it
relax
nicely done that is two down we've got
six more to go
four three two one
start them up
you
four three two one and let it relax
four three two one
start them up
you
four three two one and let it relax good
job that is halfway through we got four
rounds left four three two one start
them up start checking that form I know
those ABS are tired they were probably
tired when you started make sure you
have a good full range of motion
rotating left to right you're leaning
back to at least a 45 your angle if you
want the harder version do what Kelly
just did is lift your feet up off the
ground just keep going four three two
one and let it relax and that is five
down we've got three left to go
four three two one
start them up make sure you're keeping a
nice flat back for this one
you want a nice full range of motion but
don't move too quickly you want a tight
squeeze on each side just work that
range of motion flat back leaning back
as far as you can control keeping a nice
even pace on those rotations four three
two one and let it relax that is six
down we have two more to go
four three two one
start them up keep that intensity level
up I know those abs are burning but try
to stay back as far as you can nice full
range of motion that rotation also make
sure that back stays nice and flat and
those lungs are open you want to keep
that form nice and clean for every
single one four three two one and let it
relax very good job that is number seven
we only have one more to go four three
two one start them up pull out all the
stops you want to make sure you're
pushing 100% you want to make sure that
form is perfect you want to make sure
you're leaning back as far as you
possibly can make those ABS burn like
crazy for this one don't leave anything
left this is our last exercise for this
hit portion then you have a nice long
cooldown three two one and let it relax
nicely done
that was our last exercise of that hit
routine which means all we have left is
our cool down and stretch when you're
doing each one of these stretches for 20
seconds we're me starting off with a
shoulder roll it's just a nice slow
controlled motion pull those arms back
behind you one at a time and then back
forward one time just all train back and
forth just keep those feet moving keep
that blood moving around your body you
always want to keep that blood
circulating for as long as you can after
you finish a heavy routine especially
like this it's going to move on to our
next one there's gonna be a torso circle
so keeping that back a relatively flat
you're gonna do a nice big revolution
around that torso hinging from that hip
joint primarily you want to come up to
the top pause and then reverse and back
down the opposite direction just
alternating back and forth
relax gonna move on to our next stretch
which is gonna be a hamstring and
shoulder stretch feet nice and wide
stretching down towards the ground with
that head those arms to come back behind
you and your stretch them up towards the
ground as much as you can trying to get
a good stretch to the front of that
shoulder hold it for a little bit longer
breathing as normally as you can wiggle
around a little bit if you need to
define that stretch and go ahead let
down relax when you're moving on to a
quad stretch next you needle extra help
for balance you can lean up against a
wall or a chair otherwise you just stand
there pull one heel up towards your butt
nice tight squeeze and then pull that
knee back behind you to get a good
stretch to the front of that thigh that
quadricep hold it for just a little bit
longer we're gonna switch sides here in
just a second
breathing normally
which sides we got other foot up squeeze
that heel to your butt pull that knee
back behind you again feeling that
stretch to the front of that thigh find
that quadricep keep those lungs open
make sure that chest is straight up and
down you don't want to be leaning
forward with that chest
hold it for just a little bit longer
it's about five seconds
relax good job let's go to move to our
next stretch was gonna be a cobra
stretch lay flat down your stomach for
this one hands by the base your ribcage
just press into the palm hand arch that
back up nice and high now if you can't
extend those arms out all the way
straight that's perfectly fine just go
up as high as it's comfortable
hold it there breathe normally let those
abdominal muscles stretch out and
release
it's a few seconds left
relax we're gonna move on to a shell
stretch next sit back in those heels
hands stretching out away from you get
good stretch to the front of that
shoulder you're also going to feel this
so that lower back as well just try sit
down on those thighs as much as you can
breathing as normally as possible
a few seconds left
and let it relax we're gonna flip you
over into your back for this next one
there's gonna be a torso twist with one
leg kick it over top of the other leg
kind of leaning that knee down towards
the ground try to keep those shoulders
flat against the ground just breathe
normally and try to let that torso
stretch out as much as as possible as
much as it's comfortable
just about five seconds left
handguns switch sides bring that other
knee over try to get that knee down
towards the ground rotating those hips
again try to keep those shoulders it's
flat to the ground as you possibly can
to get a really good stretch to that
torso just keep breathing normally
letting those muscles release
just about five seconds left we're
almost done
we're going to switch to a glute stretch
next this one you're just gonna grab
that knee behind that thigh or
underneath that thigh and pull it in as
tight as you possibly can preferably
don't hold on the front of your knee if
you pull on the front of uniq and
actually compress that knee a little bit
too much and it'll be a little
uncomfortable so you want to make sure
you grab behind that thigh and pull it
in almost done and switch sides
opposite leg in grabbing behind that
knee again pulling in nice and tight
you should feel us down through that
glute maybe even a little bit of that
hamstring depends on how flexible those
hamstrings and glutes Liz
there's about 5 seconds left
go ahead let down relax sit up you're
doing an oblique and hamstring stretch
so one leg kicked off the side that leg
tucked in nice and close you reach down
towards that toe as best you can keep
that chest opened up towards the wall to
the side make sure you're getting a good
stretch along that torso as well as
through that hamstring and the leg you
have straight just keep reaching down
towards that toe as far as you can just
as long as it's comfortable
and go ahead and let that one relax when
I switch sides
kick that opposite leg out pull the
other side in again reaching down
towards that straight leg bring that
hand over top of your head leaning that
torso oh we're trying to keep that chest
opened up towards the wall just hold
that position keep those lungs open get
a good stretch that torso as well as
that hamstring
five seconds left we've got just one
more stretch to go
switch we're gonna move to a butterfly
stretch those feet come together in the
middle Pullman as close as comfortable
and using muscles to the outside of your
thighs pull those knees down towards the
ground as tight as you can you can roll
over forward like Kelly's doing here and
a little extra stretching that back as
well just main thing try to get those
knees down to the ground you want to
feel this through the inside of that
thigh
almost done it's a little bit longer
relax nicely done this workout is
complete good job you just finished
fitness blenders 60 minute hit cardio
and abs workout
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