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hey guys it's Kelly from
fitnessblender.com and today I have a
body weight hit workout for you we're
going to be doing 20 seconds on 10
seconds off three times through for each
of these exercises and you don't need
any equipment at all there's no warm up
or cool down in this workout so you're
going to want to do those on your own
otherwise let's go ahead and get
started all right first up we are
starting with x burpees remember we're
doing these for 20 seconds on 10 seconds
rest uh three times through here we go
so dropping down kick out wide come back
up and come up wide so you're doing an
exit the bottom and exit the top move as
fast as you can with clean
form keep it going 5 seconds
left all right that's one down keep
moving this entire time even during our
rest periods we're not holding so three
two one start it
up make sure you're not holding your
breath thr out halfway
3 2
one all right just one more of those
leftt three two one set it
up 10 seconds left
three two one all right take a
breather next up we're doing two Jack
jumps plus four high
knees all right here we go one two one
two three
four try to lead with a different foot
each time
5
Seconds right rest really
quickly I have two more of
those two one here we
go I know these are a little bit hard to
get the hang of that's kind of the
point
coordination or lack of it it uh becomes
clear all right just one more of those
left take some deep
breaths three two one here we
go
halfway if you need to take a break at
any time feel free to do that just get
back into as soon as you
can all right that's it for
those next up we have flutter cake
squats here we go so forward backward
squat hop forward with a different
weight each
time don't let your body get stuck in
those patterns
five 3 two
one one down two to
go 3 two one here we
go one two three one two three
all right active rest just one more of
those
left three two one here we go one two
down one two
down keep your back flat sink down as
far as you can with good form
then explode back
up 3 2
one all
right next up these are Aban mpes made
by one of our um special younger view
viewers here here we go so kick down
come up for your uh jump squat then come
back up for another jump
all right one down two to
go three
two here we go kick down up jump again
5
Seconds okay just one more those left
thank
goodness three two
[Music]
one halfway
okay one more group of three we're going
to do split drums and then take a quick
water
break three two one here we go nice and
simple cardio move
5 seconds
left quick rest just two more to go 40
more seconds of
work two
one and
start suck in your belly stand up nice
and Tall stay light on your feet
5
Seconds all right 20 more seconds of
work and we'll have a water
break two one here we go
5 4 3 2
one all right don't stop completely keep
moving but grab yourself a drink of
water and we'll be right
back all right we're going to start
right back into that second half first
interval is going to be butt kicker so
this is easy compared to all the burpees
that we just did starting up in three
two one here we go just a basic butt
kicker keep your movements nice and
light land soft on your feet and move as
quickly as you can these are pretty
literal you're just kicking yourself in
the butt halfway through this
interval 3 seconds
left all right and rest just going of
bounce back and forth here jog Place SPX
or shovel whatever you want to do just
keep moving you can always make it
harder by making this active rest more
challenging start it
up just see up nice and Tall get your
arms in the movement a little bit if you
want to get a little more balance out of
it 5
seconds and then
rest two down one more to
go three two one
start 10 seconds left keep
moving three two one all right next up
we're doing a Cy jump lunge
so going off to a Cy L lunge on each
side jumping in the middle three two one
here we go so down touch the ground if
can come back
up jump up as hard as you can in the
center three two one let it relax
Take N deep breath while you can three
two one here we go back in behind you up
in the
center try not to pull
over halfway
done 5
seconds I just one more of those left
three two one here we go down back
up follow all the rules of a regular csy
one keep your back
flat three two one all right next up
we're doing up and out jacks
so basic jumping back with a little bit
of a
Twist three two one here we go so
regular and in front the leg movements
are the
same go as quick as you can with crisp
form halfway
done all right take a breather
in the last few minutes of this
routine three two
one you're going to tow a line of
pushing yourself and listening to your
body so try to go as fast as you can as
hard as you can but slow down if you
need
to 5
Seconds all right just one more of those
to go
two more groups after
that three two one start it
up extra your
breathing 10
seconds three two one all
right the next three intervals are going
to be a static squat so we're going to
switch it up a little bit it's still
going to
burn right here we go so sink down into
your squat you're staying right here so
back flat sink down as low as you can
control weight in your heels you should
actually be able to wiggle your
toes little over halfway through
this three two
one all right
quick
breather give to do that
again three two one all right sink
down just hold
it if you have to you can pop up out of
this and stretch really quickly just be
sure to sink right back down to that
squat as soon as you
can three two one
that's not pretty after all that jumping
lunge and jumping squat action three
seconds all right back into your
squat just hold it here make sure you're
not holding your breath again it's
really important it's really easy to do
make sure you're breathing in and out
little over halfway hold it if you
can three two
one okay last interval we're doing three
two one lunges so kind of like a jumping
lunge but we're sinking down in
increments of three and then bouncing to
switch legs here we go one two three or
3 two one
whichever make sure you're not using
jerking motions you want to be in
control of it keep it nice and smooth
you don't want to hurt anything two
one okay
two more of those left and we're
done start in 3
seconds okay here we go one two three
switch a little over
halfway keep it going if you
can all right okay 20 more seconds of
work and you're
done St in three 2 one here we
go
halfway okay
that is it make sure that you do a cool
down on your own we have lots of cool
down videos so be sure to pick one of
those otherwise drink lots of water eat
clean and come back and work out with me
tomorrow thanks guys this workout is
complete
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