– English Lyrics

Lyrics & Translation

[English]

this is fitness blenders easy warm-up

cardio workout

for this warm-up we're when we doing 10

different exercises at 30 seconds each

for a total of 5 minutes also this

routine does not require any equipment

so with that said let's go ahead and get

started with our first exercise the

lateral step with a pull get ready and

begin

you're doing kind of a side lunge back

behind you a reverse lunge stepping down

leaning forward just slightly and as

well as adding in that arm motion that

pull motion so as you swing those arms

down you actually want to work against

yourself pulling those arms down back by

your sides and then extend them right

back up as you come back up from that

lunge and then go right back in over to

the other side so keep all fitting back

and forth left to right the same time is

moving those arms we're gonna move on to

the next exercise the slow rocking butt

kickers and switch it up just gonna move

back and forth nice and slow bring that

heel up to tap that butt just altering

that weight back and forth from foot to

foot now make sure that you just slowly

bring that heart rate up you don't have

to really push into it real hard at this

point but by the time you're done with

this routine you should be sweating so

every single one of these exercises

should get just a little bit harder than

the last so I had a few seconds left

when we move to that next exercise

coming up next we have high knee pulls

and switch it up focus on that high knee

motion first driving those knees up

making sure you're all turning back and

forth nice slow controlled motions

getting that knee as high as you

possibly can every single time as well

as adding in that arm motion every

single time you draw those arms down you

want to be working against yourself

pulling those arms down as well as

getting a little bit of a crunch as you

lean those shoulders forward the bottom

of that range of motion with those arms

just got a few seconds left when I

switch that next exercise you've got arm

swings plus a lateral step coming up

next and switch it so those arms can

swing straight across in front of your

chest just a stretch back behind you as

well as bring them across over top of

your chest as much as you possibly can

make sure you're alternating which arm

is on top every single time as well as

just kind of slowly stepping back and

forth from side to side opening up those

hips trying to give that a hurry up just

a little bit higher

keep it going got just a few more

seconds till we switch that next

exercise we're doing a torso twist plus

a knee and start them up they're going

to be doing four torso rotations and on

the fifth one as you come back across

you're gonna drive your knee up to that

outside elbow that opposite elbow then

start again four rotations and on that

fifth rotation you bring that knee up

now if you keep on that rotation making

sure that every fifth rotation you bring

that knee up you should be using a

different knee different elbow every

single time

now we go just a few more seconds till

we switch to our next exercise which is

going to be jogging in place

which it up this is just regular jogging

in place and nothing fancy just slowly

keeping that heart rate coming up a

little bit more a little bit more

you

almost does a few more seconds our next

exercise and be just traditional squats

and start him up get those feet a little

bit wider than shoulder-width squatting

down really nice and low since you're

not using any extra weight on this one

you want to really focus on range of

motion try to get really nice and low

dropping those hips down to at least

knee level lower if you can as long as

it's comfortable now let's keep that

motion going again trying to focus on

getting that hard up just a little bit

more as you get closer to the end of

this

just a few more so

we're moving on to our next exercise

front kicks

and start him up that legs is gonna come

straight up in front that hip it's all

turning back and forth nice slow

controlled motion you don't want to snap

that leg out too far you don't want to

go to an actual full extension on that

leg you always want to keep that knee

just a little bit soft you don't want to

damage that knee just keep those legs

moving back and forth really use those

core muscles and those leg muscles to

keep that motion going

almost done

exercise and me the boxer shuffle

and start them up just shuffle those

feet back and forth make sure it's a

really nice quick motion again trying to

get that hard up just a little bit more

now feel free to add in a little bit of

a jump rope motion with those hands just

to get a little bit more exercise out of

it to try to get that hard up a little

bit faster if you need to

just a few more seconds till this one's

done coming up to our last exercise

last one is going to be crossed toe

touches

and start him up so reaching down with

that opposite hand to foot rotating

those shoulders left to right you want

try to get a nice torso rotation as well

as leaning over nice and straight

forward keeping a nice straight back

leaning down trying to touch that toe on

that opposite side of the body so that

left hand is going down to the right

foot that right hand is going down to

the left foot just keep altering back

and forth come back up to a full

standing position every single time

keeping that motion quick but under

control just about five seconds left

let it relax alright good job this

warm-up is complete now you're ready to

start in any one of Fitness blunders

hundreds of workout videos

Key Vocabulary

Vocabulary	Meanings
exercise /ˈɛksərsaɪz/ A1	noun - physical activity for health or fitness verb - to perform physical activity for health
warm-up /wɔːrm ʌp/ B1	noun - light exercise before more intense activity
step /stɛp/ A1	noun - a movement with one foot forward verb - to move by lifting and placing one foot
lunge /lʌndʒ/ B1	noun - a sudden forward movement or thrust verb - to make a sudden forward movement
pull /pʊl/ A1	verb - to exert force to draw something toward oneself
swing /swɪŋ/ A2	noun - an act of swinging or swaying motion verb - to move back and forth
knee /niː/ A1	noun - the joint between the thigh and the lower leg
arm /ɑːrm/ A1	noun - the upper limb of the body
motion /ˈmoʊʃən/ A2	noun - the action or process of moving
heart /hɑːrt/ A1	noun - the organ that pumps blood in the body
rate /reɪt/ B1	noun - a speed or frequency of occurrence
elbow /ˈɛlboʊ/ A2	noun - the joint between the forearm and upper arm
drive /draɪv/ A2	verb - to propel or push forward
jog /dʒɑːg/ B1	verb - to run at a gentle pace
kick /kɪk/ A2	noun - a strike with the foot verb - to strike with the foot
shuffle /ˈʃʌfəl/ B1	verb - to move with a dragging motion
touch /tʌtʃ/ A1	verb - to make contact with something
twist /twɪst/ A2	verb - to rotate or wind something
lateral /ˈlætərəl/ B2	adjective - relating to the side