– English Lyrics

Lyrics & Translation

[English]

this is another one of fitnah splinters

butt and thigh workouts

in today's workout we're gonna be going

through a lower body strength training

routine and then we're going to finish

off with a cool down and stretch now we

haven't included warm-up so you'll want

to make sure you get one of those in on

your own and you're gonna need some

dumbbells to get this done now we're

doing five groups of two different

exercises in an ABA B format with ten

repetitions each and in between each set

were me doing 20 seconds of active rest

so go ahead and grab your dumbbells and

get set up if you haven't done your

warmup go ahead and do that first

otherwise we'll be starting in here in

just a second let's go and get ready for

our first exercise which can be a

traditional squat I'm gonna be doing 10

repetitions with this one go grab the

weight you're gonna want to use for this

pop those dumbbells up to those

shoulders if you're using dumbbells

nice and slow start that squat so you'll

be dropping down as low as you possibly

can as low as it's comfortable for those

knees and those hips as well as as low

as you can go while still keeping that

back really nice and flat now the knees

over the toes thing you don't have to

really worry about as long as you're

keeping the angle on your shin and the

angle on your back the same you're doing

a proper squat you also want to check

those feet make sure your weight isn't

leaning too far forward onto that toe or

too far back onto that heel you want it

evenly dispersed between that toe and

that heel as much as you can almost done

and let it relax let's go to move on to

our active rest so this give me a jog in

place

hi knees are jumping jacks if you want

to make it a little bit harder otherwise

basically you're just keeping those feet

moving our next exercise is going to be

a deadlift

so we're thinking about what weight you

want to be using for that one again

another ten repetitions we're starting

up about five seconds

move over grab those dumbbells again

we're gonna start back in with those

deadlifts

nice flat back

bending your knee drop it straight

forward hinging only from that hip try

and get down as low to the ground as you

possibly can and then slowly back up the

key is to make sure that back stays

perfectly flat and you're trying to get

all that motion just about hip joints

you can focus on those butt muscles

those glutes and that hamstring so nice

slow controlled motion down as low as

you can go as far as you can stretch on

those hamstrings then right back up

again to a full extension so with this

exercise the more range of motion you

have the more muscle development you can

get out of that button those hamstrings

and the better shape you're gonna get

out of that button those hamstrings so

make sure that if your hamstrings are

really tight you take the time to really

really stretch them out and get a little

bit more range of motion a lil bit more

flexibility in those hamstrings for

doing this exercise because that extra

range of motion can actually be a big

difference in the amount of muscle

development you have in those legs as

far as the shape goes so does your last

right here gonna let it relax set those

dumbbells back up we're moving into an

active rest neck so get those feet

moving at least walking in place jogging

in place if you want to make it more

difficult you can do butt kickers you

can do high knees give you jumping jacks

just to bring that cardio up just a

little bit more you got just about ten

seconds left until we move back into

that second round of squats so be

thinking about whether you need to move

up or move down on that weight if that

last round was good couldn't stay there

if you finish it out pretty easily then

you might want to use a little bit more

weight this time it's good grab that

weight

get those dumbbells up to those

shoulders set that back nice and flat

and start into that squat dropping down

nice and low is loathing control making

sure that back stays nice and flat

weight evenly dispersed between the heel

in that toe just keep that motion going

keep those lungs open don't hold your

breath really focus on get a nice tight

squeeze the top squeezing those glutes

and then getting down nice and low at

the bottom

you

almost does a couple more repetitions

last one nice and slow down and let it

relax go and drop those dumbbells go

into that active rest another 20 seconds

I'm gonna try to keep that cardio up as

best you can so at least jogging in

place or walking in place preferably

something a little bit harder though all

right I've got one more round of those

deadlifts coming up again think about

whether or not you want to use a little

bit more weight or a little bit less

weight or want to stay the same for this

one remember you're trying to push

yourself as hard as you can really turn

those muscles out so go ahead and select

the amount of weight you want to do we

got one more round of those deadlifts to

go

and start them up and grab those

dumbbells flat back slight bend in that

knee

and start them up tips straight over

towards the ground flat back going down

as low as you possibly can come straight

back up to a full extension squeeze

those glutes then right back down again

under control feet just about shoulder

width apart hip-width apart just make

sure you get as much range of motion at

this as you can as much as you can

control

you

and we just have a couple more

repetitions

we're almost done focus on that form

nice flat back last one

and let it relax very good go and set

those dumbbells up let's go ahead do

that active rest again get those feet

moving 20 seconds now that was the last

one of those exercises in that group

which means we're moving on to our

second group this one we're doing

another version of a squat another

version of a deadlift our squat version

is going to be a ski squat and our

deadlift is gonna be toes in so same

exact position just with those feet

rotated in towards each other so we're

starting off that ski squat so be

thinking about what weight you want to

be using for that because we're starting

into it just a second

and go ahead and grab those dumbbells

you can either have those dumbbells

hanging down to your sides or up on top

of those shoulders like the last squat

either way those feet need to be nice

and close together drop it down as low

as you can

again that chest and those shins should

be the same exact angle as you drop down

making sure you're evenly dispersing

that weight between the toe of your foot

and the heel of your foot try not to

come up onto that toe too much your

body's gonna have a tendency you want to

lean that weight forward onto that toe

so try to keep a little bit more of it

back in your heel just keep that motion

going

nice even slow controlled motions

keeping those lungs open the entire time

now I just have two more repetitions ago

so really focus on that form you're the

last one and let it relax good job go

and set those dumbbells down jump into

that active rest those feet moving again

about 20 seconds whatever activity you

want to be doing just to try to keep

that heart rate up a little bit more so

we've got the deadlifts with toes in

this next one so same exact motion as a

regular deadlift just rotating those

toes in towards each other so we think

about what weight you want to be using

for this one got a few seconds left and

go ahead select those weights it's a

little bit of a different motion just

because that rotation of those feet so

if you've never done it before you might

want to use something a little bit

lighter good grab those dumbbells again

flat back legs slight bend in those

knees main thing is though turning those

toes in towards each other about a 45

degree angle in so nice and slow

dropping it down full extension again

trying to get as much range of motion at

it as possible getting really focusing

on trying to get that back as flat as

you possibly can the entire time I

really try to focus on keeping a

constant pace so you're going down the

same speed as you're coming back up so a

lot of times you'll have a tendency to

drop really quickly kind of bounce and

then pop back up make sure you have a

nice slow drop and a nice slow

contraction back up just keep it going a

little bit longer we're almost done just

a couple more repetitions

and let it relax good job go and set

those dumbbells up again for that act of

rescue those feet moving we've got one

more round of each one of these

exercises when you're starting back over

at those ski squats necks so again be

thinking about whether or not you want

to increase decrease or stay the same

with that weight

about five seconds left

and go ahead and stop grab those

dumbbells gonna select the amount of

weight that you want to be using for

that ski squat

grab those dumbbells again either having

those dumbbells hanging down by your

sides or up on those shoulders whichever

is more comfortable for you feet just

about hip width or shoulder width apart

or closer and start that motion up nice

and slow down nice deep squat every

single time try and get as much range of

motion out of it as you can remember try

to keep your weight evenly dispersed in

that foot you're gonna have a tendency

you want to push up on that toe but try

to keep it back in that heel as well

just a couple more repetitions keep that

form nice and solid flat back is your

last one and let it relax go and set

those dumbbells up

get those feet moving jogging in place

if you want to make it harder you could

always do high knees or jumping jacks

we're gonna be doing our second and last

set of the deadlift with our toes in

coming up next about 10 seconds so again

be thinking about what weight you want

to be using for that five more seconds

go ahead and set those weights up grab

whatever weight you want to be using for

this one

nice flat back slight bit of those knees

toes turned in towards each other

and start up slowly dropping down

hinging only from that hip joint trying

to get as much range of motion out of

that as you possibly can

just keep focusing on keeping that back

flat keep those lungs open don't hold

your breath nice even pace both up and

down

you

again just two more repetitions to go

check that form nice flat back the

entire time

keep those lungs open we're almost done

and let it relax go and set those

dumbbells up get that active rest going

get those feet moving as much as you can

keep that heart rate up now if you want

to take a little extra rest then go

ahead and hit pause here otherwise we'll

be starting back in in just a second

our next two exercises are going to be

again another version of a squat another

version of a deadlift this one is going

to be a sumo squat so feed out really

nice and wide and our deadlift is going

to be a deadlift with toes pointing out

this time so again just focusing on a

little bit different part of that butt

muscle all right let's get ready for the

sumo squats it's going to move over and

grab your dumbbells remember again same

thing ten repetitions you want to pop

those dumbbells up to those shoulders

feet wider than shoulder width apart

really nice and wide basis wise is

comfortable and then squat down nice and

low try to keep that back perfectly flat

just like you would for a traditional

squat making sure you have your weight

evenly dispersed between that toe and

that heel mainly focusing on trying to

get as much range of motion as you can

without letting that form suffer

just a couple more repetitions ago

really check that form Internet back

stays nice and flat

relax good job could set those dumbbells

down and another 20 seconds of active

rest get those feet moving try to keep

that heart rate up and pump that blood

around with those legs relax just a

little bit getting ready for our next

exercise the deadlifts with those toes

pointing out now again if you've never

tried this particular version of a

deadlift before you might want to start

with something a little bit lighter as

far as that weight goes you can always

try something heavier the next time you

do this or that next set let's go ahead

and get ready good and select the amount

of weight you want to be using grab

those dumbbells go and stand up nice and

straight and tall slight bend in that

knee toes pointing out away from each

other at about a 45 degree angle and

nice and slow drop it straight down

towards the ground then right back up

again so you might need to play with the

position of those feet just a little bit

if you've never done this before just to

find something that's a little bit more

comfortable on your knees and those hips

but try to get as those toes pointing

out as much as you can as much as this

comfortable trying to make sure you keep

that form nice and clean for that

deadlift make sure that back stays

perfectly flat the entire time barely

barely bend those knees slight slight

bend in those knees try and get as much

range motion as you can dropping those

dumbbells down towards the ground but

don't let them actually touch

just a couple more repetitions keep that

form nice and clean get those lungs open

let it relax go and set those dumbbells

down another round of that active rest

got another round of those sumo squats

coming up just keep those feet moving be

thinking of how much weight you want to

be using for this one if you want to go

a little bit heavier if you wanna go a

little bit lighter got just a few

seconds left until we start in

all right go ahead move over select the

amount of weight you want to be using

remember another 10 repetitions

go ahead and get ready grab those

dumbbells feet nice and wide as wide as

is comfortable slight turnout with those

toes and drop it down as low as you can

go keep that back nice and flat remember

keep that weight evenly dispersed

between that heel and that toe make sure

you're not pushing up onto those toes

too much or leaning back in those heels

too much making sure that back is

perfectly flat trying to really drop

those hips down as low as as possible

you

just to more focus on that form

nice low squat

and let it relax good job go and set

those dumbbells down another active rest

those feet moving we have one more round

of those deadlifts for those toes

pointing out

you

and we have a few seconds left we think

about how much weight you want to be

using for this next round go and select

that weight

around these and other 10 repetitions

grab those dumbbells toes pointing out

but a 45 degree angle away from each

other

and start up nice low drop slowly back

up again and again slowly drop it out

try to get those dumbbells as close to

the ground as you can with a nice flat

back and a very very slight bend in that

knee

you

we only have a couple more repetition

just keep that form nice and clean nice

flat back slight bending that knee

trying to get as much range of motion as

you can keep that back flat

and let it relax go and set those

dumbbells up get that active rest going

so that was the last repetition of that

group which means we're moving on to our

next group which is going to be a curtsy

lunge and a side lunge so these two are

just a modification of a lunge trying to

focus on those legs individually it's a

little bit better so that curtsy lunge

is just stepping back across behind you

with one foot and that side lunge is

just going left to right

dropping down keeping one leg straight

and bending the other so we're starting

off with that curtsy lunge go and grab

those dumbbells for that exercise me

stepping back behind you that foot you

step back with is gonna cross back

behind the one you're standing on go as

far as is comfortable trying to step

back and across you don't need to do a

really really wide exaggerated motion

but you do want to get that foot at

least a few inches across back behind

the other one just make sure you get a

nice deep full range of motion trying to

drop that knee that rear knee down

towards the ground as close as is

comfortable making sure that chest stays

pretty much straight up and down nice

flat back the entire time

and let down relax go set those

dumbbells back up got an active rest 20

seconds keep those feet moving try to

get that heart rate up our next exercise

is going to be that side lunge stepping

off to the side left and right dropping

down keeping one leg straight bending

that outside leg again 10 repetitions

I'll be thinking about how much weight

you want to be using for that one

and grab that wait

feet start nice and close together hands

start over top with those shoulders and

start up by stepping off to one side

bending only that knee key that other

leg straight come back up to the center

step off the other side Bend that knee

back up to the center just keep

alternating back and forth nice wide

step trying to get as wide as you can go

trying to keep your knee bent on one leg

trying to get as low as you can on that

one leg all that other leg stays

completely straight that back you want

to have as flat as possible

keep altering back and forth keep those

lungs open make sure you're trying to

mimic the same amount of range of motion

on the left as you do on the right

and that was your last right there

they're going to drop those dumbbells

back down again got another 20 second

active rest keep its feet moving as much

as you can

we're gonna start back into the second

round of that curtsy lunge here in just

a second now make sure you're thinking

about what weight you want to be using

for this next round of this curtsy lunge

remember if you can try to increase

otherwise stay where you are those legs

are just way too tired last time then

drop it down a little bit go and select

that weight give those dumbbells up to

those shoulders

and again step back one leg comes across

back behind you in that lunge position

back up set starting position the

opposite leg comes back the second time

just all take back and forth get a nice

long step back as well as pulling that

leg back across behind you just a few

inches try and get that rear knee down

towards the ground as close as you can

just keep it going alternating every

single time keep that back nice and flat

keep those lungs open almost done

one more

and let it relax go and drop those

dumbbells active rest again 20 seconds

we only have one more exercise to go and

that is our side lunge so while you're

doing this active rest to make sure that

you're thinking about how much weight

you want to use for this alas none of

these side lunges try to leave anything

left you want to try to kill those legs

as much as possible so try to use more

weight if you can control it alright go

ahead and let it relax go and grab those

weights

pop those dumbbells up to those

shoulders starting with those feet nice

and closer together step off and out to

the side with one leg bend that knee

dropping down as low to the ground as

you can that opposite leg stays straight

out to the other side make sure that leg

you leave behind stays perfectly

straight the entire time dropping all of

your weight down on just that outside

leg that you step with trying to get as

low to the ground as you possibly can

keeping that back perfectly flat the

entire time just keep those lungs open

keep that motion going nice and even

you've got just one more repetition on

each side last one over the other side

and go ahead and

relax drop those dumbbells back down get

that active rest going again get those

feet moving we have just one more group

to go and this one is designed to just

completely tire out those muscles finish

them off make them nice and sore the

next day so we've got a jump squat and a

lateral jump coming up next so these are

gonna be done 100% effort again this is

just bodyweight so you don't even have

to worry about any kind of weight

selection for this one so let's go ahead

and get ready for our first round of

those jump squats ten repetitions as

quick as you can 100% effort nice hard

jump dropping down into that squat as

low as you can and then jumping off the

ground as high as you possibly can just

keep it going keep those lungs open

relax good job with those feet move

again another twenty second active rest

let's go ahead and get ready for that

next exercise when we doing that lateral

jump next gonna be jumping left to right

as far as you possibly can whilst trying

to stay as low as you possibly can so

it's not jumping up and over it's just

jumping laterally as wide as possible

let's go ahead and get ready and start

it up nice wide jump to each side 100%

effort trying to cover as much distance

as you can keep that back flat keep

those lungs open just moving as quickly

as possible at the same time as getting

as wide as possible

and we're almost done keep those legs

moving and let it relax go and stand

back up get that active rest going keep

those feet moving keep those lungs open

keep that heart rate up making sure

you're trying to keep those feet moving

the entire time I've got about 10

seconds left till we start back into

those jump squats is our second and last

round of these so push 100% effort into

every single one

and start up nice deep squat jump as

hard as you possibly can at the top

trying to get as much distance off the

ground as you can with every single jump

trying to get a nice deep recoil with

every single one as well to try to

really focus on that full range of

motion

and let it relax good job get those feet

moving again for that last round of the

active rest keep those feet moving as

best you can and keep that heart rate up

as best you can we had just one more

round of those lateral jumps next so go

ahead and get ready for that starting up

in about five seconds

and start them up nice wide jump room

we're trying to keep those hips nice and

low trying to jump as wide as you

possibly can from left to right

check to make sure you're keeping those

lungs open don't hold your breath

pushing a hundred percent into each jump

getting as wide as you can each time and

let it relax good job get those feet

moving one more time kind of shake them

out let them relax for just a second

with me starting into our cool down and

stretch here in just a second starting

off with a boxer shuffle to keep those

feet moving keep that blood pumping

around a little bit make sure you're

trying to let those legs flush out a

little bit before we start slowing down

we're almost done with the boxer

shuffle with me switching off to a

Buttkicker plus an arm swing so those

arms gonna swing back and forth front to

back the same time as picking one heel

up kicking it up towards your butt just

all singing back and forth of those legs

just keep moving back and forth nice

slow even pace let those arms relax and

stretch out from holding those dumbbells

up for those squats let those legs

release moving on to toe touch circles

next and go and switch it nice big

circle with that torso those legs nice

and straight just a little bit wider

than shoulder width apart just rolling

back and forth pausing the top of that

range of motion and then going back the

opposite direction just keep all turning

back and forth trying to get a really

good stretch on those hamstrings every

single time moving to toe touch stretch

next to me just static hold so feet stay

in relatively the same position those

hands down against the ground or

pointing towards the ground trying to

get down as close as you can to the

ground stretching out those hamstrings

and a little bit of that lower back just

keep those lungs open breathing normally

I mean doing a quad stretch next it's

going to stand up one leg comes up grab

that foot with that hand same arm as leg

squeezing that heel to your butt as

close as comfortable and pulling that

knee back behind you to try to get a

good stretch to the front of that

quadricep the front of that thigh you

might even feel a little bit into the

front of that hip as you pull that knee

back possibly even into a little bit of

friends abdominal muscles

switch sides same exact exercise

opposite leg squeeze out heel into that

butt as close as as comfortable on that

knee and pull that knee back behind you

to get a little extra stretch to the

front of that quadricep the front of

that thigh and that hip flexor

few more seconds till we switch to a

runners lunge

and go ahead and swap it one legs out

back behind you other legs tucked

underneath your body that rear leg you

should be feeling a little bit of a

stretch to the front of that hip flexor

maybe even a little bit of that

quadricep but probably mainly just that

hip flexor the leg you have tucked up

underneath you probably gonna feel a bit

of a stretch in the glute of that leg so

that butt muscle in that leg just a

second longer and we're gonna head and

switch to a downward dog so both legs

come back hands just about shoulder

width apart feet just about hip width

apart pressing that chest down towards

those feet trying to press those heels

down towards the ground get a nice

straight line from wrist to hip and from

hip to ankle hold it just a little bit

longer keep those lungs open trying to

press that chest back towards those feet

as best you can and back into that

runners lunge with that opposite leg

forward so pull that opposite leg

underneath your body the other leg

behind you nice and straight remember

you should feel a little bit of a

stretch for the hip flexor that leg you

have behind you and you should feel a

stretch of the glute of the leg you have

tucked up to your body

hold it just a little bit longer

off that hamstring stretch I couldn't

sit down on the ground one leg tucked in

nice and close either leg out straight

stretch down on that leg you have

straight as far as you possibly can if

you can't touch those toes that's

perfectly fine but that's the goal so

try to reach down for those toes as best

you can

reaching that head down towards that

knee

some breathing normally don't hold your

breath

and switch off onto that side you had

that leg bent and you're laying over top

that leg this one again should be up

into that glute you should be feeling it

more into that glute and you shouldn't

really be feeling much of anything at

all on that hamstring

hold it there breathing normally again

just let those legs relax as much as

possible

and let it completely release gun switch

over the other sides that other leg

tucks in the other leg goes out straight

starting off that regular hamstring

stretch down on that leg as much as you

can stretching down towards those toes

you know head down towards that knee as

close as you can

and go ahead and switch sides again so

laying across that bent knee

stretching out that glute

just keep those lungs open breathing as

normally as you can

you

and we're almost done or me switching

off to a deep glute stretch laying flat

on your back one leg crosses over top of

the other grab behind the thigh of that

bottom leg and pull it back towards you

as close as is comfortable you should

feel this deep stretch down that butt

muscle of the leg you have crossed over

top not the one you're holding with the

one that you have crossed over top just

pull it in as close as comfortable keep

those lungs open constantly trying a

little bit more of a stretch go to

switch sides same thing on the other

side pull that knee in are the legs

crossed over top

it's keep breathing normally

you

and we're almost done with this one

moving off to a torso stretch next so

one leg out straight are the legs we

bent rolled over the top of that leg

keep those shoulders flat against the

ground trying to get those shoulders

flat against the ground as you can at

the same time as rotating those hips off

to the side so you should be feeling a

really good stretch to that torso right

now so lower back

obliques and abdominal muscles

hold it for just a little bit longer

keep the lungs open

and let's go ahead and switch sides

straighten that leg back out the other

leg goes over top rotating those hips in

the opposite direction again trying to

keep those shoulders down flat against

the ground as much as you can

you

and we're almost done slowly

let it relax go into a full body stretch

so arms and legs out in opposite

directions flat against the ground press

those hands and feet in opposite

directions as you arch that chest up

inhaling deeply then slowly exhale

letting it relax and then inhale again

going right back into that stretch and

kind of rocking those hips left to right

trying to get a little extra stretch on

those sides

and slowly let it relax all right good

job that was our last stretch for that

cooldown which means this workout is

complete

I hope those legs and butt are nice and

tired and we'll see you next time

Key Vocabulary

Vocabulary	Meanings
squat /skwɒt/ B1	noun - an exercise in which you lower your hips from a standing position and then stand back up. verb - to lower the body by bending the knees and hips.
dumbbells /ˈdʌmbɛlz/ B1	noun - short bars with weights at each end, used for exercise.
stretch /strɛtʃ/ A2	verb - to make something longer or wider, or to extend your body or limbs. noun - an act of stretching.
exercise /ˈɛksərsaɪz/ A2	noun - physical activity that you do to keep healthy. verb - to do physical activity to keep healthy.
rest /rɛst/ A1	noun - the state of being calm and relaxed.
weight /weɪt/ A2	noun - a body's relative mass or heaviness.
motion /ˈmoʊʃən/ B1	noun - the act or process of moving.
flat /flæt/ A2	adjective - smooth and even, with no curves or bumps.
back /bæk/ A1	noun - the rear surface of the human body.
knee /niː/ A1	noun - the joint connecting the thigh with the leg.
hip /hɪp/ A2	noun - the joint where the leg is connected to the body.
range /reɪndʒ/ B1	noun - the area or extent covered or included.
muscle /ˈmʌsl/ B1	noun - a band or bundle of fibrous tissue in a human or animal body that produces motion.
stretch /strɛtʃ/ A2	verb - to make something longer or wider, or to extend your body or limbs.
glutes /ɡluːts/ B2	noun - gluteal muscles (buttocks).
hamstring /ˈhæmstrɪŋ/ B2	noun - any one of the three muscles at the back of the thigh.