– English Lyrics

Lyrics & Translation

[English]

[Music]

Hey guys, we've got a 30 minute glute

workout today. There's 28 exercises

across six sets, 40 seconds of exercise

with 15 to 30 seconds of rest in

between. You'll need either a bench, a

sturdy sofa, or a chair propped against

the wall so it doesn't move. Grab a

dumbbell and let's get started with hip

thrust.

[Music]

Sit with your upper back against a bench

and place a dumbbell or barbell on your

hips. Drive through your heels to lift

your hips up and engage your glutes.

Then lower back down slowly and repeat.

Make sure your legs are at around 90°

angle as you lift. My mind behind a

silver

[Music]

and the message coming from my eyes.

[Music]

[Applause]

[Music]

[Applause]

You couldn't hold me back.

You couldn't hold me back.

Nice work, guys. Now, stand upright and

we'll move on to step up. Make sure you

have a sturdy bench for this so you're

safe.

[Music]

>> While facing a bench, hold your

dumbbells at your sides. Step one foot

onto the platform. Press through your

heels to lift your body up. Then lower

down slowly and repeat.

to coming back my way. I'm going to

serve it to you.

And that ain't what you want to hear,

but that's what I'll do.

And the feeling coming from my bones

says find a home.

[Music]

[Applause]

[Music]

Short 15 seconds rest now and we'll work

the other side. Make sure you press

through your front foot and remember to

go nice and slow to stay safe.

[Music]

Am I more than your boy yet? I' been

dying to tell you anything you want to

hear cuz that's just who I am this week.

The grass next to the mole.

Just imagine your back

and it's in your back.

We're going down in

sugar. Going down swinging. I'll be

number one with the

money.

We're going down.

>> Rest up. And we'll finish off the first

set with Romanian deadlifts.

[Music]

>> Hold your dumbbells in front of your

thighs. Feet cap at hipwidth apart.

Hinge at your hips with a flat back to

lower your weights down over your legs,

feeling a stretch in your hamstrings.

Then return to standing and repeat.

Is this more than you?

Oh, don't worry. I'm watching you from

the closet. Wishing to be the fiction in

your jeans. Isn't it messed up? I'm just

dying to be here. Dying to be here. Just

imagine

the lighting.

[Music]

>> That's set one. 30 seconds rest now to

recover. And we're going to repeat the

same exercises.

We're going

[Music]

down.

going down.

[Music]

>> Let's repeat these exercises again.

Remember that in order to grow muscles,

you'll need to repeat same exercises and

also increase your weights over time,

including eating more to feel the

growth.

[Music]

I'm so gassed that we made it out the

kitchen, but we're busy whipping rittens

for the children they're dismissing.

Pull the man them over cuz they're way

too busy itching all the scratches that

were left. Man, we're digging out the

ditches, washing up the dishes till my

fingers bled.

>> 15 seconds rest again and move on to

step up instead.

[ __ ] family. I I

[Music]

baby.

>> Press through your front foot to get

back up and lower back down slowly and

repeat.

>> You are right.

You are

you are

you are mine.

Tell the news we got them in that they

should feel protected. Plenty people

tried to knock me down but got

deflected. Teachers talking [ __ ] and the

creatives get rejected. Fill the mind

with poison that they slowly injected.

Not a fan of my methods. They're just a

fan of the madness. Plenty of good times

that were hiding the sadness. I don't

care about now cuz we chill with the

baddest. Meanwhile, they thought they

had us. We were climbing the ladders.

Look,

[Music]

>> rest up. We'll work the other side. Be

safe.

[Music]

I got you on my way. You are my

You are my

You are my

You are

You are my

You are

You are

Heat. Heat.

[Music]

I got you.

You are

[Music]

rest and recover. And we'll finish off

the set with Romanian that lives again.

[Music]

you know,

[Music]

>> hinge at your hips with your back kept

straight and lower your weights down

slowly and push through your feet to get

back to a starting position and repeat.

[Music]

And you ain't sleeping, so you hit me

every night. Feels like 1999. Like the

world might end tonight. It's a movie.

You might lose it. Got those diamonds in

our eyes. Girl, you take me back in

time. Yeah. You caught me in my prime.

I'm the reason you ain't sleeping. So

you hit me every night. Every night.

I want you

every time

you take me through

>> Nice work everyone. That's set two. You

can pause the video here for a longer

rest.

[Music]

>> Leave you on a high note. on a high now.

Feels like 1999.

>> Grab a dumbbell and let's start the

third set with twisted vulgarian split

squat.

>> Extend one leg straight while sitting

where your heels touch the mat is a good

indicator of the distance you need. With

your back foot on the bench, lower down

in a lunge and twist your toes to one

side. Then return to the starting

position and repeat.

I'm the reason you ain't sleeping. So

you hit me every night. Every night

[Music]

I want you here.

Every time

you take me there like it's 1999. Feels

like 1999. Like the world might end

tonight. It's a movie on my loose. She

got those diamonds in her eyes. Girl,

you take me back in time. Yeah. You

caught me in my

sleeping.

>> Great work. Short rest and we'll repeat

on the other side. You can use two

dumbbells for this exercise if you like.

Make sure your weights are challenging

enough for you.

[Music]

[Music]

You're

we go your own way.

You smoke cigarettes, you feel some we

feel young. Could have play much like a

[ __ ] in a truck. I got money on my

mind.

I'm going my own way. I'm still young.

I'm still young. Yeah. Yeah. Yeah. You

know,

>> rest and recover. And we move on to swap

ples.

[Music]

I've been doing this for me. All

>> squat down low and f nice and easy.

Focus on your form and engage your core,

too.

[Music]

break

[Music]

[Applause]

[Music]

you.

We call you way.

We smoke cigarettes. You feel some

saying I'm lazy. Feel young. You have

another

much like a [ __ ] in a b. I got money on

my mind for the system. I'mma go my own

way while I'm still young.

Nice work everyone. We're almost done

with this set. Single Lake is next.

[Music]

>> Hold your dumbbells by your side while

standing on one leg. Hinge at your hips

to lower your waist down towards the

floor while extending the other leg

back. Then return to standing tall and

repeat.

Beating my sins, chasing the past. Take

my pills, bring me alive. Making a smile

from dead inside.

[Applause]

[Music]

[Applause]

Just woke up dead now. Can't find my

head now. I was going to left it with

the devil again. Got me in chains and I

can't escape it, but I know I'm rest up

and we'll repeat on the other side to

finish off the set.

[Music]

Brea, I'm going to make it all alive. My

thrills any old time. Feeding my sins,

chasing the eyes. Take my pills to bring

me alive. Making a smile. We're dead

inside.

[Music]

She woke up in a hotel

this ain't going to lie about

[Music]

a while a few times but I'm still going

to try. I know it's going to hurt and

the drugs don't work so hard for the

first time.

>> Great work everyone. A longer rest now

and we're going to repeat the last five

exercises once more.

Take

me alive

inside.

>> Grab a dumbbell and let's go again with

twisted Bulgarian split squat.

Again, lower down into a lunge and twist

to one side. Then return to the starting

position and repeat.

It feels so dangerous. I need it in my

presence. I' got to pick me up.

Don't know if I can find it. I see no

compromise. I hope I break them. I'm

going to make it all right.

inside.

>> Nice work. We're halfway through the

workout, so keep pushing through. You're

doing great.

[Music]

>> Let's repeat on the other side.

mind. Pretty little conversations in my

mind. It's only when it's late at night.

The doctor said it's in my head, but I

don't know why. It's like I'm naked to

my bed. It only happens when the night

comes. That's why I'm sleeping with the

lights on. Someone tell me, did they put

their hands inside your head? tell you

you were broken. Girls inside your bed

only leave you holding treating the

station.

[Music]

>> Rest and recover and move on to squat

pulls.

[Music]

>> Like a broken

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sleep.

>> Squat down low and pulse. Remember to

keep your back straight and core

engaged.

[Music]

>> It only happens when the night comes.

That's why I'm sleeping with the lights

on. Someone tell me, did they put their

hands inside your head? Tell you you

were broken beside your bed.

We leave you holding

the station

[Music]

inside your head. And now you're picking

up the pieces.

>> Nicely done everyone. Rest up and move

on to single leg dead lifts again.

I live through the pain.

[Music]

>> Stand on one leg and hinge at your hips

to lower the weight down.

[Music]

I'm ready. I'm ready.

>> Only leave you hope

[Music]

inside your head. I know you're breaking

inside your head.

You're

inside your head.

You're breaking.

[Music]

[Applause]

[Music]

Good work everyone. Short rest and we'll

repeat on the other side to finish off

the set.

>> Am I supposed to sleep

to brea? But

maybe I maybe I'll never put my mind at

ease.

Now I just want to come back.

I just want to come back down.

My head keeps ringing like a fool.

[Music]

I'll be jumping up the clouds till I

come down.

Lost feeling when I look at Io.

I'll be jumping on the clouds till I go

down. Yeah, I don't know.

>> That's set four. Just two more sets to

go and we'll be done with the workout.

Pause the video here if you need a

longer rest.

[Music]

Now I'm gone. I taste the blood on my

tongue from all the times that I scream

and push the red down my lungs. I swear

my V just said maybe it's better with

dead. And then I open my eyes and run it

all back again.

>> Get ready on your mat and let's start

the next set with single leg glute

bridge.

[Music]

Lay on your back with one knee bent and

your other foot resting on top of your

knee. You can also keep one leg extended

if you prefer. Press through the

grounded heel to lift your hips up. Then

lower it down slowly and repeat.

I'll be tearing up the clouds till I

come down.

[Music]

Till I come down.

[Applause]

[Music]

till I come down.

[Music]

[Music]

>> Good work everyone. Short rest now and

repeat on the other side.

This action caused the chain. Reaction

made a deep impact. And now your whole

world's crashing. Call it fake. Call it

karma. But the hate distraction made the

third rock full stop.

Let the domino fall and trip the wire.

Now the gas lights fueling all the fire.

Pay the toe. There's a cost to be a

liar. Feel the reckoning echo.

Light a candle from the burning empire

as we all dance around a friendly fire.

Pay the cost to be a liar. Feel the

reckoning echo.

>> Flip around onto all fours and move on

to kickbacks after a short rest. to in

jeopardy. Think twice before

disrespecting me or your rest will

forever be heaven.

The chain reaction made.

>> Have one foot extended and lift one leg

up and pulse. Lower down slowly and

repeat.

[Music]

>> Let the fall and trip the wire. Now the

gas lights fueling all the fire. Pay the

toll. There's a cost to be a liar. Feel

the reckoning echo.

Light a candle from the burning empire

as we all dance around a friendly fire.

Pay the cost to be a liar. Feel the

reckoning echoing. Ashes. Ashes.

>> Rest and recover. And repeat on the

other side. You can use a resistance

band here if you have one. Any

resistance is good for these exercises.

[Music]

>> Reaction made a deep impact. And now

your whole world's crashing. Call it

fake. Call it karma. But the hate

distraction made the third rock full

stop.

Let the domino fall and trip the wire.

Now the gas lights fueling all the fire.

Pay the toll. There's a cost to be a

liar. Feel the record ain't going.

Light a candle from the burning empire

as we all dance around a friendly fire.

Pay the cost to be a liar.

[Music]

Lay flat on your mat and we've got frog

pumps coming up. Just three more

exercises to go to finish off this set.

Keep pushing through, guys.

[Music]

Place the soles of your feet together

with your knees bent out to the sides.

Lift your hips up and squeeze your

glutes and lower it down slowly and

repeat.

La.

[Music]

Yeah, I really want to go to New York.

I'll stick out there like a dork. I

think I'm cool, but when I zone out, I

start the drool. What a tool. Big hopes

by the window. Ruing this trip again to

limbo. Yeah. And I'll just stay here.

Hoping one day I'll face my fear.

Cuz I can only live in wasted dreams.

All my hope will better fantasies.

>> Nice work, everyone. Get on all fours

and get ready for rainbows.

>> I'm with you. I never mind.

As long as I'm with you, I never mind.

[Music]

Sweep your leg up and over in an arc

like a rainbow from one side to the

other. Keeping your core tight and hips

steady. Swear I'm motivated.

It's complicated. How do we find a

sitter for a dog that's hated? Maybe go

to something fresh like Timbuktu. Wasted

money down the loop. Why I never bother

trying anything brand new?

Cuz I can only live in wasted dreams.

All my hope will better fantasies.

I never mind. Never mind. As long as I'm

with you. I never mind.

I'm

>> short rest again and repeat on the other

side to finish off the set. Work those

glutes. Longer rest is coming up.

Yeah.

So, I guess we're not going this year

then. Yeah. Okay. Not time.

People looking for a lifeline.

Anything to make the drip shine.

Cutting corners, walking over time.

Yeah.

But I'm done with all this commotion.

How do we get away

when everything's picture perfect?

Why does everyone

blinded by a built light? Setting up

your mind just for being terrified. Five

star is a disguise

like flies from the dark side.

[Music]

>> Great job everyone. Just one final set

with three more exercises to go. Rest

up, get more water if you need some, and

catch a breath.

[Music]

>> Woke up in another place.

>> This ain't just a feeling, it's a

chemical.

How about we just keep it on the

minimal? But I'm done with all this.

[Music]

>> Grab a dumbbell and let's start the

final set with sumo squats.

[Music]

>> Place your feet wider than shoulder

width and squat. Keep your back straight

and core engaged. And make sure you're

engaging your glutes, too.

[Music]

>> The light rise from the dark side.

Hey

[Music]

blue lights off your mind just for being

very fine.

[Music]

[Applause]

[Music]

But I'm done with all this commotion.

Good work. A short 15 seconds rest now

and move on to cussy lunges.

[Music]

[Music]

>> Step one leg diagonally behind the other

into a lunge. Then push through your

front heel to return to standing and

repeat.

[Music]

la.

[Music]

You only call when you needed me.

Great way to kill your sympathy. You got

everything, everything but empathy. But

somehow I'm a sucker with low

self-esteem.

Damn boy, what you thinking? Usually

you're good with your intuition. This

genie in a bottle.

>> Short rest again. And we're going to

repeat on the other side to finish off

the workout. Almost there, guys. Keep

going.

[Music]

>> And finally get some peace of mind.

But damn it, it's just so entertaining.

>> You're so rude. No excuse. So natural.

Nobody wear it quite like you. Kind of

cute. No excuses. Got me like Hley. You

play me like a flute.

You're so rude.

You're so rude.

You're so rude.

You're so rude. Why got to be so easy to

[ __ ] with? Throwing with my strings. I

must be a puppet. You got me so dirty, I

can't help but love it.

Guess I'm still the same old sucker that

I've always been.

Let's go. It's a party. We ain't having

fun if she

>> And that's the workout, guys. Great job

on reaching the end. Download my app to

follow the full program schedule if you

haven't. And I'll see you in the next

workout. Bye.

Back away.

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkaʊt/ A2	noun - a session of physical exercise
exercise /ˈɛksərsɑɪz/ A1	noun - physical activity to improve health or fitness verb - to perform physical activity
rest /rɛst/ A1	noun - a period of inactivity to recover strength verb - to cease work or movement in order to relax
repeat /rɪˈpiːt/ A1	verb - to do something again
lift /lɪft/ A1	verb - to move something to a higher position
engage /ɪnˈɡeɪdʒ/ B1	verb - to involve or participate in
lower /ˈloʊər/ A2	verb - to move something to a lower position
pulse /pʌls/ B1	verb - to move in a rhythmic manner
hinge /hɪndʒ/ B2	verb - to move or bend at a joint
stretch /strɛtʃ/ A2	verb - to extend or straighten the body or limbs
squeeze /skwiːz/ A2	verb - to press firmly
extend /ɪkˈstɛnd/ B1	verb - to stretch out or prolong
twist /twɪst/ A2	verb - to turn or rotate with a turning motion
sweep /swiːp/ B1	verb - to move with a wide, smooth motion
push /pʊʃ/ A1	verb - to exert force to move something away
squat /skwɒt/ B1	verb - to crouch down with the knees bent
lunge /lʌndʒ/ B2	verb - to make a long stride forward
step /stɛp/ A1	verb - to move the foot in a specified direction
stand /stænd/ A1	verb - to be in an upright position
bend /bɛnd/ A2	verb - to change direction by curving