– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from Fitness winner

calm and today I have a hit cardio and

abs workout for you we're gonna start

off with a nice light warm-up and we

move into our to hit workout followed by

a cardio plus abs burnout round and then

we'll finish it off with a nice cool

down and stretch we don't need any

equipment for any of these exercises so

let's go ahead and get started

our first warm-up exercise is going to

be slow burpees so you come down come

back put your hand down step out out

that back in and come up so basically

it's a burpee - all the quite a bunch of

parts of it

so nice and slow at first trying to mix

up which foot is leading each time it's

a good idea to not try to get stuck in

this movement

so we're doing each of these for about

25 seconds of these tiny jacks just pull

your knees up and your arms down

so there are movements of a jumping jack

just a nice low low impact tiny we'll go

faster and faster as we make our way to

this warm up towards the end you might

even be breaking this way next up we're

doing walk downs so kind of like walking

out into a full alright those

moving a little faster now so nice and

tall just get yourself in the muck

and next up we're doing a lot of stuff

plus the toe touch their arms up in the

center to one alright so down touch that

toe come up in the center make sure

you're breathing

alright - hi Nene poles here here and go

down to a basic squat come up and pull

first on the opposite arm so me knee as

high as you can and glide down as low as

you can if you want to keep it she'll if

you're still getting warmed up that's

perfectly fine alright next up we're

going up and out jacks so up up like a

jumping jacks and then up in front of

your body

pick up the pace as you go should I be

moving faster at the end then we started

that is it for our cardio walk let's get

ready

moving to that head now we're moving on

to the hip portion of this routine we're

doing 20 seconds on 10 seconds rest

there are groups of four for these

exercises but we're doing them a B a B

let's go ahead and get started we're

starting off with a squat Jeff Burpee so

I drop down kick out onto your burpees

come up pull your belly in tight

[Music]

hey this one down next time we have a

lot of jump a long metal jumped SST

squawk see spot jump course let's make

it harder here we go

so to the side jump up explosively as

you can see on the underside you want to

make it harder to stay low whole time

use your arms get even higher this hurt

hey squad same thing even during a rest

period never be still always keep your

feet moving at least a little bit okay

Milo jumps he jumps here we go jump as

far to the side as you can jump up as

high as we need them okay next up we're

doing surfboard get ups so close to a

burpee we're getting all that deploy Hey

flat on the ground hop up with one foot

meeting come back down last group here

is a long time plus the jump squat so

give yourself a little room jump forward

raise your hands

explode into a jump starting with the

stairs board meet you anytime all right

there's our some one more quick break

long jump cuts the jumps watch

oh hey good job guys kappa JH you can

win up to meet you

otherwise we get right into the next

group all right our next two are a

burpee plus a hold and a star jump with

the reverse lunge so we're gonna start

off with that Burpee hold go ahead and

go down into your regular grippy and

freeze right here and hold it for a

second back out and hold it so taking on

the jump but we're staying in the nice

little squat - cool right there

make sure you keep your weight in your

heels your back flat

alright we have star jumps plus orders

lined one reverse lunge per star jump

here I go so up for lunch make sure

you're alternating which side you're

doing that lines on - all right back to

the Burpee put some SWAT hold one more

of each of those

see you out there just a second after

that start a jump with a reverse lunge

two one here we go

because you can do all right

the next two are mountain climber man

sorry mountain climber warrior it's

jumping jacks all right so I'm come down

switch feet come up for a quick quarter

and then switch again when you're

jumping those feet in opposite positions

this is gonna call on your balance as

well as your button fire muscles and

your new coordinate selves one next up

would have just clean old jumping jacks

somebody move fast here we go as quick

as you can

nice and light on your feet full range

of motion keep breathing keep your belly

pulled in my warriors

so you can move quickly on this but try

to keep it clean - to WX

and we have just one more set up for the

hit up keep it going almost done move on

to the cardio round all right guys this

is our last group of the interval around

we're doing a repulse lunge plus the

switch plus a push up and at otech so

we're gonna start off with that pre post

lunge so come down we're sinking three

two one and switching just keep that

going keep it nice and smooth make sure

that your emotions are controlled you

don't wanna be bouncing out of the pole

two one

alright drop down to that mat we're

gonna be doing a push up plus it so

touch those do the harness for you push

up you can from your toes or your needs

my everybody is not so strong right now

so everyone for my knees we're going to

push up and then tap yourself on that

opposite toe which which side you're

tapping each turn obviously this is a

lot harder if you go up into a little

push up just do those as long as you can

and then switch to the easier version

and then take a rest of the akio one all

right doing those three two one Mondays

keep your feet moving nice deep breaths

two one here we go three two one switch

stand up nice and tall three two one

I drop down I'm gonna do that push up

again keep your back with straight line

be careful not to round your shoulders

over yourself

downs in that push-up tap the opposite

toe keep it going the last few minutes

of hitting here okay we're gonna be

doing switch foot jumps off the knee

nice fast cardio move here Switchfoot

doesn't need so hop me move just as fast

as you can without losing your balance

on order stay lower to make it harder

all right next up is a squat up it's

gonna chop down into a squat to the

ground and come back up with our hands

over our head it's either really burning

furnace out

but as low as you can control in that

squat to one all right one one of each

of those switch foot jumps listen II to

last round and squat pops to one here we

go

make sure you're not holding your breath

slowing down and turn it finish it up

all right does it for the hip part

next up we're moving on to more

endurance based cardio plus ABS go ahead

and grab a mat if you need one

otherwise South Florida to do this rink

you

for a cardio burnout and as around we're

doing 45 seconds active with 15 seconds

rest we're doing this again in a bav

format so we're gonna start off with up

and over lateral jumps so we're coming

in the center and tapping down ever so

slightly so this is kind of nice and

lighting nice and quick all of these

exercises gonna be quite well easier

than the ones you found in the first

round hopefully that's the plan and now

we're just burning ourselves out a

little bit so we push ourselves hard

with the hit now we're just burning some

extra fat and the calories doing a

little ab work 10 seconds left

all right grab your mat we're doing knee

tuck twist but we're going to the side

so kind of balancing here on your

tailbone 5 seconds left

alright start up so out and then back

into the side out up to the side really

exaggerate this motion should feel this

all throw your abs there is no such

thing as lower your abs technically but

if there were you would feel it in those

just be like kind of down towards a

lower lower area and all figure our

beliefs

10 seconds left 3 2 1 get back up with

one who is second round up and over hops

alright seconds left and send it up the

side up and over

do you wanna make this harder tap the

toe all the way down basically going

into kind of a curtsy lunge it's over

half way 15 seconds left 5 4 3 2 few

seconds left to rest starting it up side

out side gonna make this harder feel

completely unsupported lift those hands

up

so I heard a balance pull that shoulder

towards the opposite knee over halfway

take a break if you need to just get

right back into it as soon as you can to

stop five seconds left right get back up

we're doing Jaime hustle hold some three

high needs plus a whole certain five

seconds take a couple more deep breaths

here we go so one two three hold on the

mat I'm gonna do roundabouts punches so

see one on the floor we're going up in a

circle and then going back around the

opposite way

hands on your head so up over and down

come back up the opposite direction

take nice deep breaths if you can a good

opportunity to slow down your breathing

Wang going the back in the back cardio

15 seconds left

push up as far as you can really squeeze

the really small weird range of motion

we can good two one

all right leg up over time you will how

about five seconds left start up one two

three one two three you can you should

be this high as you can I made the

mistake of looking at the clock not

pretty

after this we're halfway through this

cardio burn out so keep going if you can

start it up up over down and up up an

opposite direction keep your elbows back

out of your field of vision as you can

you're not really supporting your neck

with your fingers yards very lightly you

want your core to do all the work about

ten seconds left

three two one all right next up we have

the flying axe that's our halfway point

so we're cruising along without me for

you not so just like a jumping jack my

hands in front three two one here we go

you want to speed it up make this more

challenging by moving quick and clean no

shortcuts though go full gussto on this

and then turn your speed find a

breathing air than the works it's really

easy to hold your breath on all these

exercises 15 seconds left

three two one all right to touch

pensions so you can either do this with

bent knees to make it easier or straight

up just extend my legs for this two one

go for those toes make sure you're not

cheating just roll yourself up there I

want you meet when you're twelve the

movement the entire time 20 seconds left

[Music]

right way back sitting around one more

group at this one let's do a pull down

five seconds stay right over your feet

soft landings 20 seconds last

there's ten almost done just three more

October you don't to make sure you drink

lots of water when you're finished if

this workout even at least a snack for

preferably meal it's just you can

reorder this alright here's our last

group two of each of these you have

lateral jumps and bicycle crunches two

one here we go so to the side as far as

you can as far as your space in your

leagues little bow to make it harder

don't set your foot down keep it easier

you can't wait to top that behind you

for more balance otherwise you're just

barely hover over the ground

fifteen seconds left

there's five three two one right by

several punches

so we're pedaling our feet pretty

literally just like we're on the bike

five seconds here we go we take all the

way out peddling out our nice big

circles and feet you're crunching onto

that opposite knee

some of these at night almost feel like

they go on forever over halfway down

keep going

10 seconds 3 2 last step 11 will jump

here here we go we're about two minutes

away from a cool-down so stick with me

he can move faster than you can halfway

5 4 3 2 bicycle crunches last one

[Music]

three two one here we go last 45 seconds

to work want those toilets old again and

you know one crunch exhale on the other

about 13 seconds left keep going into

cam three two one right

I was it for the cardio around in the

ABS we're gonna go ahead and cool down

stretch gonna bring our heart rates down

slowly stick here for a nice light boxer

shuffle for a minute some deep breaths

you some nice shoulder rolls back mid

forward as big as you can

all right stand down the one to side I'm

gonna stretch that inside thigh lean

over this bent leg

we're gonna purse over to the opposite

side all right keep your feet nice and

wide I'm going to press up into the

center here so just keep reaching as far

to the ground as you can only go as

comfortable as you can without any pain

at all go ahead and clasp your hands

behind your back let those arms or your

shoulders over your head pretty good

stretch through the upper back as well

should feel this through your lower back

and the last move is to stretch those

quads friends with the thighs to pull

your foot up to your butt and use a

table or wall for support if you needed

switch sides the balance is always a

little icky after a routine like all

right if you have a mat move over to it

otherwise you should be fine on carpet

then try to push your head up and turn

your shoulders try to get your heels

flat on the ground it's okay if you

can't do either of those just do unless

you can get a little bit further each

time I rock back and forth a little bit

to Jean stretch ever so slightly it's

really good those tight muscles alright

you know step forward if I'm right hold

it under your body first we'll come up

lean back get a nice torso stretch

through the front of your body

now lean forward so this change is where

you instruct she should feel the stretch

in the back of the violence under your

body at this point now turn so that here

on the side of your body you need a nice

torso stretch through here as well again

only push as far as you can without any

pain hold plank hold the opposite way

you're going to lean back first

you know hold forward if you have to

stop up here that's perfectly fine I

rotate like we did on the other side so

you feel it through your office si

both feet out in front of you I'm gonna

do just a simple toe touch stretch so if

you pull your toes up towards you you

get a nice cat stretch as well she'll

feel this in the backseat eyes your pads

your lower back and you pull your toes

towards you you can get a little bit of

stretch in your shoulders as well no

bouncing trying to get extra range of

motion you'll end up hurting yourself so

be careful with that

another force anything take one leg in

I'm gonna reach towards that opposite

toe pull to the outside of the ankle so

that not only are you stretching the

back of this bag you're stretching this

torso again to over through the center

to the opposite side lean away from this

extended leg as much as you can

come back up and switch those lady

positions oxic ladies out leaned forward

around towards the opposite outside of

that ankle stay here for just a couple

deep breaths

[Music]

all right move through the center to

that folded leg and pull away from the

extended like you're reaching away from

straighten your legs come down press up

into a cobra should feel this all

through the front of your body through

your core press back into a child's pose

yeah let it relax all right guys this

workout is done finished it make sure

and drink lots of water and eat

healthily good job this workout is

complete

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkaʊt/ A1	noun - a session of physical exercise
burpee /ˈbɜːrpi/ B1	noun - a vigorous exercise combining a squat, push-up, and jump
squat /skwɒt/ A2	verb - to bend the knees and lower the body noun - an exercise where you bend your knees and lower your body
jump /dʒʌmp/ A1	verb - to push oneself off the ground and into the air
lunge /lʌndʒ/ B1	verb - to take a long step forward, bending the knee
plank /plæŋk/ B1	noun - an exercise where you hold your body in a straight line on your hands or forearms
stretch /streʧ/ A2	verb - to extend or straighten the body or limbs
cardio /ˈkɑːrdi.oʊ/ B1	noun - exercise that increases heart rate and improves cardiovascular health
abs /æbz/ B1	noun - short for abdominal muscles, the muscles of the stomach area
endurance /ɪnˈdʊrəns/ B2	noun - the ability to sustain prolonged physical effort
cool-down /ˈkuːl daʊn/ A2	noun - a period of light exercise after intense physical activity to gradually lower the heart rate
balance /ˈbæləns/ A2	noun - the ability to remain steady and not fall
push-up /ˈpʊʃ ʌp/ A2	noun - an exercise where you raise and lower your body using your arms
explosive /ɪkˈsplɒsɪv/ B2	adjective - sudden and powerful, often used to describe movements in exercise
intensity /ɪnˈtensəti/ B2	noun - the degree of effort or difficulty in physical activity