– English Lyrics

Lyrics & Translation

[English]

this is Fitness winners glute and thigh

work

bigger butt

in this routine we're going to be going

five minutes straight through without

any rest

the only restroom you getting in this

routine is moving from one exercise into

the next we're only going through one

round straight through and you're not

going to need any equipment now we have

it included a warm up or cool down so

make sure you add one in on your own now

with that said let's go get start with

our first exercise the reverse lunge

with a rear leg lift starting with that

left leg forward so this is a

traditional rear lunge should be

stepping back with that right leg drop

it down nice and low try to keep your

torso straight up and down try to get

that rear knee down as close to the

ground as you possibly can try to keep

that front knee back over top of your

foot or your ankle every single time you

come up from that lunge you can lift

your right leg and squeeze it up get a

nice tight squeeze on that glute muscle

on that right side then drop right back

down into that lunge again now we're

almost halfway through we got about 30

seconds left now we're never doing a

lunge you're always gonna have a

tendency to want to lean forward onto

that front leg so make sure that every

single time you drop that rear leg onto

the ground you're trying to evenly

distribute your weight between your

front and your rear leg try not to let

that front leg do all the work

we're almost done just about 15 seconds

left just keep this motion going nice

and slow into control still trying to

get a really nice deep lunge every

single time

in about five seconds we're gonna switch

to a lunge pull so you're gonna stay

down nice and low switch it up get that

Breer leg back behind you and drop it

down just a few inches the very bottom

of that range of motion don't come all

the way back up you want to try to keep

that knee really nice and low just keep

it going you got 20 seconds left

now our almost done just about 10

seconds left

keep that lunge really nice and low

remember try to get a few inches of the

bottom of that range of motion we're

gonna be switching over to the right leg

here in just a second no rest just

switch it straight over get that right

leg forward this time left leg back

behind you doing that reverse lunge that

leg lift now remember there's the exact

same motion you were doing just a second

ago with that left leg forward just step

back with that left leg get a nice deep

lunge and then lift that left leg back

up behind you get a nice tight squeeze

on that but also make sure you're evenly

distributing that weight from that front

to rear leg every single time you drop

down that lunge

we're just about halfway keep checking

that lunge motion make sure you're

getting a really nice deep lunge every

single time get that knee down as

closely ground as possible I know those

legs are starting to get tired just keep

that motion as clean as you can also

watch that rear leg raise you want to

try to get it really tight squeeze on

that left leg trying to tip forward you

want to try to keep that torso straight

up and down or relatively close to it to

make sure that glute muscle is doing

more work now we're almost done we're

going to drop into the lunge pulses here

in just a second

right into those lunge pulses get really

nice and low just a couple of inches the

very bottom of that range of motion keep

it down there make sure those legs start

burning

you

and we're almost done you have 10

seconds left keep that motion going

no those legs are burning try to get

those legs down nice and low try to get

that knee closer to the ground if you

can just a few seconds left and let it

relax go and stand up we're gonna be

doing a double dip squat next those feet

just a little bit wider than shoulder

width apart and then you're gonna drop

down into a really nice deep squat do a

couple of pulses and then come right

back up again just keep repeating that

motion over and over again this isn't a

real complex motion but it's gonna burn

those legs out like crazy if you're

doing it right so make sure you're

getting really low get those thighs at

least parallel to the ground if you can

and try to keep that pulse as low as you

possibly can just a couple of inches of

the very bottom that range of motion

every single time just keep that going

over and over again those legs are start

burning here any second if they're not

already

yeah we're just about halfway done keep

checking that form make sure you're

keeping it nice and clean getting nice

and low every single time as those legs

get more and more tired they're gonna

start trying to keep you from going down

lower you're gonna start doing more and

more of a shallow squat so try to

override it try to force yourself to go

down as low as possible every single

time I've got just a few seconds left so

we're done with this exercise keep it

going nice and strong I wish I could

tell you we've got an easier one coming

up for you but unfortunately that's not

the case we've got static squats coming

up next to really burn those legs out

go ahead and drop it down and hold it we

got a 30 second hold on this try to keep

those hips nice and low the eyes

parallel to the ground if you can just

hold it and get comfy

20 seconds left

now we have just about 15 seconds left

until this exercise is finished then we

have one more to go until this routine

is completely done now I've saved one

the worst ones now that those legs are

completely tired and completely worn out

we've got squat pulses next so we're

gonna really burn those legs out stand

up shake those legs out for a second

drop it right back down squat pulses at

the very bottom of that range of motion

so keep checking yourself because those

legs are so tired that squats gonna get

higher and higher and higher and higher

so make sure you're constantly keeping

those hips down every single pulse we're

almost done just 15 seconds left just

keep pushing through that muscle burn

and that's five seconds left force those

hips down really nice and low you're

almost done and let it relax all right

good job this workout is complete shake

those legs out you just finished Fitness

blenders glute and thigh workout for a

bigger butt

you

Key Vocabulary

Vocabulary	Meanings
routine /ruːˈtiːn/ B1	noun - a sequence of actions regularly followed
squeeze /skwiːz/ A2	verb - to firmly press something noun - an act of firmly pressing
lunge /lʌndʒ/ B1	noun - a sudden forward thrust verb - to move forward suddenly
range /reɪndʒ/ B2	noun - the area or extent covered
motion /ˈmoʊʃn/ B1	noun - the act or process of moving
control /kənˈtroʊl/ B1	noun - the power to influence or direct verb - to exercise restraint or direction
deep /diːp/ A2	adjective - extending far down from the top
squat /skwɒt/ B1	verb - to lower the body by bending the knees noun - the act of squatting
pulse /pʌls/ B1	noun - a rhythmic throbbing verb - to beat rhythmically
burn /bɜːrn/ A2	verb - to produce flames verb - to feel a painful sensation
tired /ˈtaɪərd/ A1	adjective - needing sleep or rest
form /fɔːrm/ B1	noun - the shape or structure of something
weight /weɪt/ A2	noun - a body's relative mass
glute /ɡluːt/ B2	noun - gluteal muscles
shake /ʃeɪk/ A1	verb - to move back and forth rapidly
complete /kəmˈpliːt/ B1	adjective - having all the necessary or appropriate parts