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this is Fitness blenders hit cardio and
abs
workout in this workout routine we're
going to start off with a quick cardio
warm-up followed by an ABS and oblique
specific workout then a hit cardio
workout for the total body and then
we're going to finish it off with cool
down and stretch now none of the
sections of this workout use any
equipment whatsoever so you're not going
to need anything to this routine other
than an optional exercise mat so let's
go ahead and get started with our
warm-up cardio we're going to be doing
each exercise for 40 seconds each and
we'll be starting off with a boxer
Shuffle go ahead and get those feet
moving stand up on the ball of your foot
moving relatively slowly at first
remember this is just a warmup just take
your time to slowly increase that core
temperature slowly start getting that
blood pumping around your body you don't
need to go into a really really quick
really really intense movement at the
very first just moving back and forth on
those feet again trying to St up on the
ball of your foot really nice quick
motion speeding it up as your body
starts to feel more and more limber more
and more
warm about 15 seconds left keep those
lungs open nice full deep breath
starting to push more oxygen into your
system as much as you can and we got
about 5 seconds left until we move to
our walk down
Cobra and start up drop down like you're
touching those toes walk out with those
hands to a full plank drop down to the
ground Arch that chest up as you press
those hands in the ground slowly back
down then press into those hands coming
back up to that full standing position
just keep alternating back and forth
nice slow motion pause in each position
for just a split second before you move
to the next you want to make sure that
you're not starting to Arch that back
and come up into that Cobra until you're
completely flat down against the
ground just keep that motion going keep
those lungs open got 10 seconds
left moving off to a four twist plus a
toe touch so going be doing a rotational
Twist on that
chest and go and come up from that last
one go and stand straight up rotating
that chest left to right you do it four
times on fourth time and come down and
touch a toe and rotate again keep that
chest straight up and down trying to
keep those hips relatively straight
forward rotating those shoulders as far
as you can from left to right remember
every single time you do that fourth
rotation you're reaching down towards
the foot and make sure you reach down to
a different foot every single
time about 15 seconds left keep it going
keep those lungs open now remember this
is still your warm-up so you're trying
to open up your range of motion as much
as you can trying to warm your body up
still so don't worry about going too
quickly now we're almost done we're
moving off to a lunge plus a shoulder
stretch next going and switch it lunge
out with one foot forward stretch those
hands back up behind you take your time
again this is still just a warm-up so
nice long step dropping down as low as
is comfortable keep that rear leg
extended out straight back behind you
rather than bending that knee to get a
little extra stretch that hip flexor and
through the front of that torso just
keep that motion
going altering back and forth trying to
get a good good stretch of those hands
up over your head as well as kind of
leaning that torso back just a little
bit to stretch those abdominal muscles
and that hip flexor of the leg you're
keeping behind you got just a few
seconds left until we move to just a
traditional squat just trying to open up
that hip joint for this next one and go
ahead and switch it off into that squat
feet wider than shoulder width apart
dropping those hips down as low as you
can control keeping that back really
nice and flat making sure the angle of
your chest and the angle of those shins
is about the same really focusing on
trying to keep weight evenly to squ
between your toe and your heel remember
this is more to focus on just increasing
your overall range of motion warming
those muscles up so really work that
range of motion don't worry about going
too quickly make sure you're just making
those muscles work as much as you can
while under a nice controlled position
and without using extra weight all right
we got just a few seconds left until we
move off to high
kicks and go ahead and switch standing
up nice and straight and tall you're
going to kick one leg out in front of
you reaching down towards that toe with
the opposite hand as foot so left hand
to right foot right hand to left foot
try to keep that leg relatively straight
you can have a little bit of a bend in
your knee we're trying to warm up your
hip FX through the muscle through the
front of that hip joint as well as those
abdominal muscles but we're also trying
to stretch that lower back and that
hamstring to get a little bit more range
of motion out of it for the Motions that
are coming up next so make sure you're
really trying to work that range of
motion try not to kick it out of control
you want a nice controlled raise with
that leg rather than uncontrolled swing
or kick got about 5 seconds left till we
have a slow Burpee coming
up and go ahead and start feet just
about hip or shoulder width apart drop
down one foot comes out then the next
then one foot comes in then the next and
you stand right back up again hands over
your head before you drop back down and
start that position again just like a
regular Burpee you're just doing that
leg motion a little bit slower you're
not hopping out with both feet you're
just moving one foot at a time nice and
slow just keep that motion going nice
full extension on the legs so really try
to get to a full plank position when you
have both those feet out and make sure
you're trying to get a really nice full
extension over your head every single
time you stand back up got just about 5
seconds left until we have butt kickers
we're almost done with this
warmup and start into those butt kickers
get those feet moving nice quick motion
barely letting that foot touch the
ground before you bring it right back up
again we're getting towards the end of
this warmup so you should have a little
bit of a sweat going at the very least
you should be nice and warm by this
point those lungs should be working a
little bit harder you should be
breathing a little bit more quickly
making sure that the rest of your body
is nice and warm and yet blood should be
pumping around your body with no problem
just keep those feet moving the fast you
Mo move them the more you're going to
get out of this as far as that warm-up
goes we want you to get to the point
where you're starting to actually get a
little out of breath and you're starting
to break a sweat by the time you're done
with this warm-up so start pushing a
little bit harder if you're not there
already we have one more thing to go
which is going to be jumping jacks we
got a couple seconds to start and start
them up nice full jumping jack keep
those arms as rig as you you can keep
those legs as rigid as you can hopping
those feet out the same time those arms
C over your head and hopping those feet
back in together those arms come down to
your thighs just nice quick motion back
and forth try to get it going as quickly
as you can like I said this is your last
exercise for this warmup so you really
want to get yourself tired out before
you move into that hit routine so really
push yourself on this uh jumping jack
make sure you're moving as quickly as
you can keeping all those muscles nice
contracted but don't forget to breathe
keep those lungs open
almost done just five more seconds to go
keep pushing it keep those lungs
open and let it relax good job go back
to that box or Shuffle just keep those
feet moving for a little bit longer
we're going to be moving into our Core
workout next we have 15 different
intervals to go through with 50 seconds
on and 10 seconds off so to get ready go
ahead and grab your exercise mat and
let's drop down to the ground our first
exercise is going to be three toe
touches plus two single leg Jack knives
and start it three toe touches
and then one single leg jack knife on
each
side three more toe
touches and again one more single leg
jack knife on each side very good make
sure those core muscles are nice and
tight never let them release always
keeping them contracted through the
entire exercise at no point should you
be letting them relax always try to keep
that lower back flat against that mat
it's going to try to lift up on you the
entire time especially when you go to
that full jack knife position but try to
keep that lower back down flat against
that mat and try to keep those legs
straight the entire
time just keep it
going about 10 seconds
left 5 4 3 2 1 and let it relax our next
exercise is going to be a mini scissor
kick five 4 3 2 1 and start up get those
feet going Crossing back and forth left
and right over top of each other make
sure you're altering which foot is on
top every single time with those legs
out about a 45° angle keep those abs
nice and tight that back flat against
that mat and if you need to make it
easier you can always bring those legs
more straight up and down so the more
perpendicular to the ground those legs
are the easier it's going to be for
those abdominal muscles now on the other
side if you want to make it more
difficult then just drop those legs down
close to the ground like a couple inches
off the ground it'll really make those
abdominal muscles and those legs have to
work a lot harder so just choose the
position you want just keep Crossing
those legs back and forth over top of
each
other got just about 10 seconds left
keep those lungs open keep it
going 5 4 3 2 1 and let it relax our
next exercise is going to be plank
steps 5 4 3 2 1 and start up and going
and come up in that full plank position
walking those feet in and out make sure
you're alternating which foot you lead
with every single time and to do that
all you're going have to do is that last
foot to come in tap it and bring it
right back out again and that should put
you with a different foot starting than
you did the time before so just keep
alternating back and forth moving those
feet in and out making sure you're
constantly leading with a different foot
each time you start that progression
that start that motion but the main
thing is try to keep those hips low keep
those legs straight keep that back flat
try to keep a straight line from
shoulder to ankle those abs are have to
work really hard those hip flexors and
quadriceps are have to work really hard
so if they start getting a little bit
tired and those hips start coming up
that's okay just try to keep them as low
as you
can five 4 3 2 1 and let it relax our
next exercise is a leg drop pull 5 4 3 2
one and start up slowly drop those legs
down towards the ground tuck those knees
in towards your chest heel to your butt
then slowly extend those legs back out
again bring them straight up from the
ground all the way up straight over top
of those hips and then right back down
again hovering above the ground before
you tuck those knees in just keep
altering back and forth it's going to be
really hard to get those legs back up
from that bottom position once you
extend those legs back out but try to
keep that leg as straight as you can try
to keep that lower back flat against
that mat if you need to on the way back
up keep those knees slightly bent to
make it a little bit easier but make
sure you're trying to do as hard of a
version as you possibly can trying to
keep those legs as straight as you
possibly can the entire time keep
checking those abdomin muscles keep that
back against that mat keep those lungs
open 5 4 3 2 1 and let it relax our next
exercise is a bicycle leg drop 5 4 3
2 one and start up with this exercise
you're going to do a nice big circular
motion with those feet every single time
one leg comes down towards the ground
you're going to do a nice slow leg raise
with that one leg drop it back down and
then start that circular pattern over
again with those feet just keep
alternating back and forth keep those
abs nice and tight keep those lungs open
just keep those feet moving now if you
need to make this exercise a little bit
easier instead of keeping a fully
extended leg when you're raising that
leg up you can bend that knee slightly
the more you bend it the easier it's
going to be to lift it up or if you want
to make it harder then you're not going
to bring that knee you tuck in towards
your body quite as close so keep that
knee out away from you so that knee is
right above that hip joint or even a
little bit further out from that just
makes those abs have to work a little
bit harder we're almost done 5 4 3 2 1
and let it relax our next exercise is
going to be a circle
crunch 5 4 3 3 2 1 and start up so
starting laying flat on your back like a
traditional crunch you're going to
Crunch up but you're going to start up
across the left come up to the center
down across the right back down to that
Center position then up across the right
back across the left and back down again
in the opposite direction so just think
of trying to draw a circle with your
head so making sure you're trying to get
a really nice big range of motion not
only forward in a traditional crunch
motion but also left and right as you
come up to the left down to the right or
up to the right and down to the left
just keep that motion going keep those
abs nice and tight try not to let them
release when you drop back always try to
keep them just a little bit
tight 5 4 3 2 1 and let it relax our
next exercise is going to be a swimmer
pulse 5 4
3 2 1 and start it up starting this
exactly like a traditional swimmer
motion one arm one leg is going to come
up so that left arm right leg opposite
arm and leg squeeze them up and pulse
them twice drop them down then switch
over the other side squeeze those up
Pulse twice and back down just keep
those lungs open keep that face facing
down towards the ground the entire time
constantly Contracting through that
lower back through those glutes and
through those shoulders keeping those
hands and legs up off the ground so the
heart harder version is keeping those
hands and feet hovering all the time if
you want to make it a little bit easier
you can always let that opposite arm and
leg the one you're not using completely
relax against the ground while that
other side is
up 5 4 3 2 1 and let it relax our next
exercise is a downward dog with a knee
tuck
5 4 3 2 1 and start up go and press up
in that full downward dog so you want to
make it sure you have a nice straight
line from wrist to hip and hip down to
ankle trying to shove those heels down
into the ground the entire time feet
just about hip to shoulder width apart
then you're going to drop those hips
down tucking one knee up underneath you
try to tuck it up towards your chest as
much as you possibly can trying to get
those hips to kind of drop down a little
bit almost coming down into like a plank
position so straight line from shoulder
to ankle then you push right back up to
that downward facing dog and pull that
opposite knee under the next time every
single time you pull that knee under you
want to actually bring it across
underneath your body so you're trying to
get say like your left knee across to
your right hand and your right knee
across to your left hand we're almost
done 5 4 3 2 one and let it relax our
next exercise is a side plank drop up
with a kick 5 4 3 2 1 and start up
starting on that right side on that
elbow and that knee the left leg kicked
out nice and straight you're going to
drop that hip down towards the ground
hover just a little bit squeeze it right
back up nice tight squeeze and then kick
that leg straight in front up towards
your hand slowly extend it back out in
straight line with your body before you
drop that hip again just keep altering
back and forth between those two motions
making sure you're keeping a really nice
tight squeeze those that lower back and
those obliques as well as through the
outside of that thigh of that knee that
you have on the ground just keep that
motion going keeping those lungs
open we're almost done just about 10
seconds
left 5 4 3 2 one and let it relax all
right we're going to do that same exact
exercise this time on the opposite side
5 4 3 2 1 and start up this time up on
your left elbow and knee with that right
leg out extended remember drop those
hips down nice and low hover them just
off the ground squeeze them right back
up with a nice straight line through
your body before you kick that leg
straight out in front of you trying to
reach it out with that hand then slowly
extend that leg back out line with your
body before you drop those hips back
down make sure you're keeping those abs
back and obliques nice ni and tight the
entire time make sure you're Contracting
to the outside of that thigh as well
just keep those lungs open and keep that
motion going nice and
smooth and we're almost done just keep
it going got 10 seconds
left five 4 3 2 1 and let it relax
our next exercise is going to be a
Russian
Twist 5 4 3 2 1 and start up sitting on
that tailbone keep that back perfectly
flat as you rotate those shoulders left
to right if you want the harder Vision
just like Kelly did bring those feet up
off the ground just makes those core
muscles have to work that much harder
the further you lean back with that
chest and extend those legs out for
counterbalance the harder it's going to
be the more straight up and down you
keep that chest the easier it's going to
be so just kind of move into whatever
position you need to try to get the most
challenge you can as long as you can
still control it the main thing you want
to focus on is keeping nice control
under the motion the entire time never
kind of swinging those arms around
keeping that back nice and flat the
entire
time just keep those lungs open keep
that motion going really focusing on
trying to get as much rotation left to
right as you can you have under 10
seconds left to
go 5 4 3 2 1 and and let it
relax our next exercise is going to be
flutter kicks 5 4 3 2 one and start up
laying flat on your back those hands
flat down against the ground make sure
those hands are not underneath your butt
you don't want to place them underneath
your butt otherwise that makes those abs
not have to work anywhere near as hard
so keep those hands out really nice and
wide away from those hips moving those
feet back and forth completely extended
for the hardest version really nice big
sweeping motion with those legs make
sure they're always under control though
you should be able to stop at any point
during this motion and just control it
and hold it right there so don't let
those legs get out of control always
keeping that thigh the top of that thigh
contracted that quadricep as well as
that hamstring and inside outside thigh
to keep those legs under control going
in a nice straight line make sure those
abs are nice and tight press that lower
back flat against that
mat 5 4 3 2 one and let it relax our
next exercise is going to be a reclined
oblique twist five four 3 2 1 and start
up so laying back propping yourself up
with that left elbow you're going to
reach across with your right hand down
towards your left leg again try to keep
that left leg nice and straight bring it
straight up about a 45° angle off of
your hip or even straight up
perpendicular off the ground just make
sure you're getting a really good
rotation to those shoulders with that
right arm that right shoulder crunching
up towards that left leg so just keep
that motion going keep those lungs open
now I know those abs and that leg are
going to be really nice and tired if you
want to you can switch off to the easier
version like Kelly just did here keep
that leg flat down against the ground
but still crunching forward and across
with that right hand just keep it going
as long as you can if you want to or if
you can go back to that full extension
on that leg to make it that much
harder five 4 3 two one and let it relax
good job now we get to do the same thing
on the other side five 4 3 2 1 and start
it up so this time propping yourself up
with that right elbow reaching up and
across with your left hand towards your
right foot keep that right leg nice and
extended bring it straight up as close
to your body as you can as you rotate
that left shoulder forward and across
trying to get your hand as close to that
foot as you can without bending that
knee so try to keep as straight as you
can that knee is going to want to bend
on you a little bit which is perfectly
fine the straighter you keep that leg
the harder it's going to be if you want
to make it a little bit easier keep that
knee bent a little bit more or like
Kelly just did here keep that leg
completely flat against the ground just
keep that motion going try to mimic the
same number of repetitions with a full
extension on this one as you did on the
opposite leg we're almost done just
about 10 seconds
left five four
3 2 one and let it relax our next
exercise going to be five toest crunches
plus an overhead stretch 5 4 3 2 1 and
start up so Contracting those thighs
keeping those legs nice and straight
right up above that hip joint you're
going to Crunch up towards those toes
doing a toe touch crunch five times keep
those shoulder blades up really nice and
high then drop those shoulder blades
down stretch those hands over top of
your head let those abs release for just
a second but keep those legs up there
then come right back up another five
crunches just keep that motion going
keep those lungs open make sure you're
getting a really nice tight squeeze
trying to get those shoulders up off the
ground as high as you possibly can
reaching up towards those toes as much
as you can for every single one of those
repetitions on that toe touch crunch
every single time you drop back down
stretching those hands over your head
you can let those abs release and rest
for a split second but go right back
into those toe touch crunches as quick
as you
can five
4 3 2 1 and let it relax nicely done
that was the last exercise of our core
portion of this routine which means
we're going to give you a nice little
water break here before you st into hit
so go ahead and grab a drink of water
take a little bit of a breather we'll be
back in just a few
seconds all right we just have a few
seconds until we start into our hip
portion of this workout we are going to
be doing doing 20 seconds on and 10
seconds off four times through per
exercise and we're going to go ahead and
get this started off with our first
exercise which is going to be squat pops
remember four times through for each one
and start it up there's a really nice
quick hop motion with those feet so pop
those feet out about twice shoulder
width apart squat down nice deep squat
one hand drops down to the ground then
back up squat down again for the next
one but that opposite hand goes down
make sure you alternate 5 4 3 2 2 1 and
let it relax that's one down we got
three more rounds to
go 5 4 3 2 1 and start up now again make
sure you're moving really nice and quick
hop in those feet in and out nice and
fast getting a deep squat every single
time Reaching Forward one hand at a time
down to the ground barely touching the
ground and back
up 5 4 3 2 2 1 and let it relax good job
that's two down two more to go 5 4 3 2 1
and start up keep that motion quick keep
it under control make sure you keep
those lungs open and all those muscles
to your core and those arms are
contracted as well as working those
legs 5 4 3 2 two 1 and let it relax
that's three down we just have one more
round to go make sure you push it 5 4 3
2 1 and start it up you get a little
longer rest break after this one so make
sure you're pushing as hard as you can
nice Deep full range of motion on that
squat every single time nice quick hop
back up every single time just keep it
going 5 4 3 two one and let it relax
good job that was the last round of
those which means we are moving on to
our next exercise the Burpee thigh slap
now this is a brutal exercise but try to
push through it as hard as you possibly
can make sure you're trying to drive
those knees as much as possible if you
need to make it easier you can always
switch off to a regular high knee 5 4 3
2 one and start up like I said this is a
rough exercise but try to do it as clean
as you can
out to a full plank position bring those
feet back underneath you nice quick jump
driving those knees up bring those knees
up to those hands rather than those
hands down to those knees just keep it
going 5 4 3 2 one and let it relax good
job that was our first one done we got
three more to go 5 4 3 2 1 and start up
now you know what to expect on this
round just keep keep that form as clean
as you can I know that body and those
legs are going to be screaming at you
the entire time to quit but just keep
pushing through it if you need to slow
down that's fine just don't stop
moving 5 4 3 2 one and let it relax very
good job that's two down we got two more
to go 5 4 3 2 1 and start up make sure
you're still focusing on a nice clean
form on this one getting those legs all
the way out for that Burpee kicking
those legs out to that full plank
position then driving those knees up as
hard and as high as you can up to those
hands rather than those hands down to
those
knees 5 4 3 2 one and let it relax good
job we have just one more round to
go 5 4 3 2 1 and start it up I know that
bodies me tell you to stop you can see
Kelly's face telling you that she can't
believe she's doing another round of
this but keep trying to push through it
try to keep up with Kelly if you can
move even faster than her we're almost
done this is your last round 5 4 3 2 one
and let it relax very well done that was
a really hard exercise to push through
we've got one that's just a little bit
easier coming up next it's a brad Jump
Plus two jumping jacks so take a little
bit of a breather be starting into this
in just under 10
seconds 5 4 3 2 one and start up do a
nice long broad jump forward two jumping
jacks then 180° turn and start it back
the opposite direction make sure that
every single time you do that turn you
do it in opposite direction so you're
doing it both to the left and the right
rather than always in the same
direction 5 4 3 2 1 one and let it relax
good job that's one down three more to
go 5 4 3 2 one and start up again nice
long broad jump two jumping jacks nice
and quick then that jump back again make
sure all those muscles through your body
are nice and tense keeping those lungs
open trying to push 100% into that jump
every single
time 5 4 3 2 one and let it relax two
down two more to
go 5 4 3 2 1 and start up just keep
focusing on that nice clean form make
sure those jumping jacks are nice and
solid nice and quick make sure every
single muscle through your core your
abdominal muscles obliques lower back as
well as through those legs are tense the
entire
time 5 4 3 2 one and let it relax nicely
done that is three down we just have one
more round to go five 4 3 2 1 and start
up nice long full braad jump remember
there's your last round so 100% effort
with every single motion you're doing
every single jump every single jumping
jack keeping that body moving constantly
we only have a few seconds left to go so
keep pushing through it 5 4 3 2 2 1 and
let it relax very well done that's the
last one of those which means we're
moving on to our next exercise which is
going to be lateral jumps so you want to
stay really nice and low on this one
again 100% effort jumping as far as you
can left to right every single time no
stopping we're going to start up here in
just a few seconds 5 4 3 2 one and start
up now like I said try to keep those
hips nice and low you want all that
effort going left to right jumping as
wide as you can rather than jumping up
so try to keep that motion just left to
right keeping those hips relatively
constant
height 5 4 3 2 1 and let it relax well
done that is one down we got three more
to go 5 4 3 2 1 and start up again nice
wide jump 100% effort if you want to
make it a little bit easier then let
that rear trailing leg actually touch
down for a little bit of extra support
when you land otherwise keep it up off
the ground hovering to make it a little
bit
harder 5 4 3 2 one and let it relax
that's two rounds down two more to
go 5 4 3 2 1 and start up 100% effort on
each one of those jumps make sure you're
keeping those lungs open trying to get a
really nice broad jump every single time
keeping all those muscles under control
all those limbs under control just keep
it
going 5 4 3 2 one and let it relax
that's three down we just have one more
round to go 5 4 3 2 1 and start up with
this last round make sure you're push
100% effort on each one of those jumps
trying to get as wide as you possibly
can keep those hips low I know those
legs are tired but try to keep those
lungs open and keep those legs
moving 5 4 3 2 one and let it relax good
job that was your last one of those
which means you are done with that
exercise we're going to give you a
little extra break here to go and grab a
drink of water if you want one if you
need a little extra rest feel free to
hit the pause button otherwise we'll be
starting back in and just just a
second all right let's go and get ready
for our next exercise which is going to
be a traditional push-up remember again
we're doing 20 seconds on 10 seconds off
four times through and start them up now
you can do these off your knees or off
your toes remember you're doing four
rounds of this so you can start with
your toes and then always move to your
knees if you need to but try to do the
hardest version you can nice full
extension on those arms trying to get
down as low to the ground as you can
each
time 5 4 3 2 one and let it relax nicely
done that's one round down we got three
more to go 5 4 3 2 1 and start it up
concentrate on that form trying to make
sure you keep a nice straight line from
that shoulder all the way down to that
knee if you're doing a half version or
from that shoulder all the way down to
that ankle if you're doing a full
version just try to keep going through
it nice clean
form 5 4 3 2 one and let it relax that's
two down two more to
go 5 4 3 2 1 and start it up keep those
lungs open really focus on that full
range of motion on those arms trying to
get down to the ground barely hovering
off the ground all the way up to a full
extension on that arm but don't
completely Ely lock that elbow
out 5 4 3 2 1 and let it relax that's
three down just one more round to go 5 4
3 2 one and start up this is your last
round and I know those arms are pretty
much giving out on you by this point but
try to keep pushing through it nice full
range of motion the entire time try to
keep the speed up as much as you
possibly can keeping that form
clean 5 4 3 2 1 and let it relax very
good job go ahead and let those arms
completely relax that is the last one of
those which means we're moving on to our
next exercise the lunge with a tap and a
kick so make sure you get a nice full
range of motion on that leg we're doing
it just on one side of the body this
time we'll do the same thing on the
other side for the next round five 4
three two one and start up standing on
that left leg just moving that right
kicking that right leg in front of you
and then kicking it back behind you
dropping down to the ground touching the
ground with that right hand and then
right back up again for another kick
just keep that motion
going 5 4 3 2 1 and let it relax good
job that's one down three more to go
same side five four 4 3 2 1 and start it
up so you want to do this motion as
quickly as you can but you also always
want to be under control so make sure
you're moving as quickly as you can as
long as you can control it making sure
that all those muscles through your
upper body and through those legs are
constantly contracted keeping everything
controlled 5 4 3 2 1 and let it relax
good job we're going to switch off to
the other side for these last two rounds
5 4 4 3 2 1 and start up so this time
standing on that right leg kicking that
left leg and reaching down towards the
ground with that left hand so make sure
you're doing the same exact motion
trying to keep the same speed up you did
on the other side just make sure again
you're keeping it under control 5 4 3 2
1 and let it relax that's three down
just one more to
go 5 4
3 2 1 and start up again keep that
motion as quick as you can but make sure
it's under control keep those lungs open
but keep all those muscles through your
legs your core and your upper body
contracted to help you keep control of
that
motion 5 4 3 2 1 and let it relax good
job that was the last one of those which
means we're moving on to the next
exercise the 3 2 one squats so with this
one you're going be dropping down to
three different positions pausing at
three different positions then once you
get down to the bottom it's a nice quick
hard jump as high as you can and then
you start it over 5 4 3 2 1 and start it
up you want to break that squat into
three different sections pausing at each
one of those points once you get all the
way down to the bottom jump as hard as
you possibly can nice full jump squat
then start right back into it again
5 4 3 2 1 and let it relax that's one
round down we got three more to go 5 4 3
2 1 and start up focus on keeping those
knees bent always in a little bit of a
squat the entire time never completely
locking your knees out and letting your
legs rest you want those legs to
constantly be having to work just keep
it going
5 4 3 2 1 and let it relax nicely done
two down two more to go 5 4 3 2 1 and
start it up make sure you're getting
100% effort on every single squat jump
really trying to get up off the ground
as high as you possibly can before you
jump right back into that squat pulse
again three different positions
constantly working those legs
5 4 3 2 1 and let it relax that's three
down we just have one more round to go 5
4 3 2 1 and start up this is your last
round through of this so make sure every
single one of those jump squats is as
hard as you possibly can get as much
distance off the ground as possible nice
slow recoil dropping down three
different positions on that squat
5 4 3 2 1 and let it relax nicely done
that was the last one of those which
means we are also done with our hip
portion of this routine which all we
have left is our cool down and stretch
so let's go ahead and get started so go
into a box or Shuffle keep those feet
moving keep that heart rate up just a
little bit start bringing it down nice
and slow just gradually start slowing
these motions down as you go through
each one of
them our next exercise coming up it's
going to be an up and over side
step and start it up so those hands come
swinging up over top of your head down
to one foot the other foot kind of kicks
back behind you just keep altering back
and forth side to side stretching those
arms and legs
out just a few more seconds of this one
we're moving on to shoulder rolls
next and go ahead and switch it nice big
full range of motion on that shoulder
squeezing it up towards those ears down
in front then squeezing up towards those
ears and down in back so making a nice
big circular motion with that shoulder
really trying to stretch out that back
and that chest squeeze those shoulders
up to those ears as high as you can each
time and just a few more seconds until
we switch off to a toe touch
Circle and go ahead and switch it so
dropping down across the left side up
across the right pause at the top then
back down the opposite side just
altering back and forth trying to get a
really good rotation on that chest as
well as swinging through those legs
trying to make sure you're stretching
out those hamstrings you drop down
towards those toes our next one coming
up in a few seconds is going to be a
torso twist and start up rotating that
torso back and forth Just rotating those
shoulders as far as you can from left to
right try to keep those hips relatively
straight forward you can stretch them
from side to side as well if you want to
get a little extra stretch to that leg
through that hip joint also now our next
stretch coming up is going to be an
inside thigh plus a shoulder stretch so
go ahead and move into that one you're
going to step out with one foot bend
that knee that other leg stays straight
drop that hip down towards that leg to
stretch the inside of that thigh the
same time as pulling one arm across in
front of your chest just hold it there
you should be stretching across that
shoulder blade for that arm inside thigh
for that
leg going and switch sides same exact
thing just reverse
sides pulling that arm across in front
of your chest as close as you can to
stretch out the back of that shoulder
blade into that shoulder socket
then kneeling off or leaning off toward
one side keep that leg straight that
rear leg straight leaning back towards
that straight leg next is a hip flexor
plus a tricep stretch so one leg forward
kind of in a lunge position keep that
rear leg straight really pushing forward
onto that front leg to keep that rear
leg behind you stretching the front of
that thigh front of that hip and you
also want to be bringing one arm up over
top of your head reaching that hand back
towards that shoulder to stretch out
that tricep so I'm doing the same exact
thing on the other side so one hand up
over top of your head reaching back
towards that same shoulder as hand then
lunging forward with the opposite leg
you were last time that rear leg nice
and straight forcing that hip flexor the
front of that hip to stretch out so
really focusing on that tricep of the
arm you have tucked up behind you as
well as the hip flexor of the leg you
have back behind you nice and straight
so we have a quad stretch coming up next
be up against a wall if you need little
extra help for balance or the back of a
chair pull one heel up towards your butt
squeeze it in really nice tight chest
straight up and down pulling that knee
back behind you until you get a good
stretch to the front of that
thigh we're going to switch off to the
other side here in just a second go and
switch feet again if you need something
for balance feel free to lean on the
back of a chair up against a wall just
try to use it as little as possible
because you still want to improve your
balance with this one you still want
those muscles to have to work to improve
that balance so you can do this without
in the future
got a downward facing dog coming up next
so feet just about hip or shoulder width
apart walk those hands out nice straight
line from wrist to hip and hip to ankle
trying to make a triangle off the floor
and do a hip opener neck so leg up over
top of your head so just one leg at a
time pull it up really nice and high
tuck that heel back to your butt just
constantly trying to open up that hip
kind of rotate it off to the side we're
going go ahead and switch off to the
other side so that opposite leg is going
to come
up same exact thing tuck that heel down
towards that butt trying to constantly
open that hip up off to the side while
still holding that downward facing dog
position pressing those heels down into
the ground chest down towards those toes
and lay flat down the ground we're going
to move on to a cobra next so hands
about the base of your rib cage press
into the palm of that hand Arch that
chest up look up towards the ceiling
just go as high as you can if you can't
completely lock out those elbows that's
perfectly fine just go as high as it's
comfortable for
you keep those lungs open breathing
normally trying to
relax and let that one release we're
going to go into a deep glute stretch
neck so roll over onto your
back one leg over top of the other grab
behind the thigh of that one leg don't
grab in front of your knee you don't
want to grab your shin because you don't
want to compress that knee only only
grab behind that thigh pulling that leg
in as close as you can the one that's
cross over top is the one you're going
to feel the stretch in down inside that
hip socket down across that glute muscle
that butt muscle just keep pulling in as
close as comfortable do the same thing
on the other side across that other leg
over top grab behind that thigh Pull It
in nice and
tight just breathing normally again the
leg that's crossed over top is the one
that you're going to feel this stretch
in down inside that hip socket down in
that glute muscle that butt muscle of
that
leg and go ahead and let that relax
we're going to sit you back up we're
going to do a butterfly stretch next so
soles of your feet facing in towards
each other pull those feet in as close
as you can round that chest over if you
want a little extra stretch to that
lower back but using the muscles the
outside of that thigh to pull those legs
down towards the ground as much as you
can to stretch the inside of that thigh
through that groin
area again keep those lungs open
breathing normally you've got a toe
touch stretch coming up NE so both those
feet straight out legs nice and straight
stretching down towards those toes if
you can't get to those toes that's
perfectly fine just go as far as you can
trying to round that back over as much
as you can while still keeping those
legs nice and straight take a few really
nice full deep
breaths and let it relax completely that
was our last stretch which means this
workout is complete very well done guys
I hope you enjoyed it and we'll see you
next time
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