– English Lyrics

Lyrics & Translation

[English]

this is another one of Fitness Blender

10-minute ABS

workouts we're going to be doing 10

different exercises 50 seconds each with

a 10-second break in between to move to

the next exercise let's go ah and get

started with our first exercise the

first one is going to be a pulse

Crunch and

begin nice tight squeeze the top of that

range of motion this is just basically a

typical crunch but you just don't want

to let those shoulder blades touch back

down to the ground you want to keep

those shoulder blades up nice and high

get a nice tight squeeze every single

time just keep that motion going keep

those lungs

open remember focus on trying to get to

the top of that range of motion with

every single crunch only dropping back a

couple of

inches 20 seconds left

remember keep those lungs open nice

tight

squeeze got five seconds left till we

move to Bicycle

Crunch and let that relax you got a

10-second break our next one is bicycle

crunches Four 3 2 one and start up just

alternating those knees back and forth

forth left elbow to right knee right

elbow to left knee just nice tight

squeeze getting those shoulder blades up

off the ground as high as you possibly

can you're doing actually a cycling

motion with those legs so you're not

just going straight out and back you

actually want to make a little bit of a

circular motion with that foot kick that

foot up high bring it down as you tuck

it back

in again keep those lungs open

concentrate on get getting as much range

of motion as you can a nice tight

squeeze with each crunch got just under

20 seconds

left 10 seconds

left 5 4 3 2 one and let it relax we're

moving to Mountaintop ABS next so go

ahead and sit up on this one you be

leaning back about a 45° angle 3 2 1 and

start them up just alterate back back

and forth swinging one arm back behind

you touching the mat behind you try to

keep that torso at the same angle the

entire time nice straight back rotating

those shoulders left to

right whatever you do try not to let

yourself lean back any further and try

not to come up any higher you want to

try to stay back at that around a 45 Dee

angle nice smooth controlled motion make

sure you're not swinging back and forth

really quickly got 20 seconds left

10

seconds 4 3 2 one and let it relax go

and lay back down your back again we're

going to be doing Pilates toe Taps next

so laying flat on your back press that

lower back into the mat you're going

bring those knees up to a tabletop

position then one leg at a time drop

that foot down tap that foot go ahead

and

start bring it back up alternate over

the other side then switch back just

make sure you're keeping those abs nice

and tight never let them

release don't let that knee come in past

that hip joint you want to keep it right

above that hip joint when you come back

up to that tabletop as you get more and

more tired that knee is going to try to

start creeping over top of your stomach

so just try to keep that knee out away

from you the further you keep it the

harder it's going to be got 20 seconds

left

keep those lungs

open 10 seconds

left 4 3 two one and let it relax we've

got alternating jack knife crunch

next lay those feet and hands out flat

against the ground arms over your head

two one and start them up alternating

back and forth from left to right that

left hand comes up to that right foot

that right hand comes up to that left

foot just a nice tight squeeze trying to

get that hand up past that ankle trying

to make sure you get those shoulder

blades up nice and

high just altering back and forth again

keeping those lungs

open make sure you keep those abs

contracted the entire time when those

feet and hands drop back down to the mat

make sure you don't let those abs

release again 20 seconds left

almost

done 5 4 3 two one and let it

relax we've got a reverse crunch coming

up next so those legs are come straight

up in the air hands flat down against

the mat just outside those

hips and start up pull those hips up on

off the ground try not to swing those

legs you want to just squeeze those hips

up as high as you can without getting

that momentum of those legs in

there the main focus is just to pull

that lower back up off the ground get

those hips up as high as you can again

keep those lungs open keep those abs

engaged every single time you drop those

hips back down make sure those abs stay

contracted this is a pretty small range

of motion but try to get as much out of

it as you possibly can got 20 20 seconds

left 10

seconds 5 4 3 two one and let it relax

all right our next exercise is going be

oblique crunch removing just to one

side 3 2 one and start up a foot cross

over top crunching up towards that

knee bring that elbow to that opposite

knee trying to rotate that shoulder

across as much as you can getting a nice

contraction to those abdominal muscles

as well as those

obliques again try to get those shoulder

blades up nice and high tight squeeze

every single time keep those lungs open

breathing as normally as you

can 20 seconds left

10

seconds 5 4 3 two one and let it relax

we're going to do the same thing on the

opposite side bring that leg over on the

other side 4 3 2 one and start them up

nice tight crunch again get those

shoulder blades up as high as you

possibly can pulling that elbow across

that opposite

knee rotating those shoulders getting up

as high as you can with a nice tight

crunch on those abdominal muscles and

those

obliques just keep that motion going

nice and

tight make sure you're not throwing that

shoulder up there you want just a nice

tight squeeze a slow controlled motion

is always better than a fast motion

20 seconds

left 10

[Music]

seconds 5 4 3 2 one and let it relax all

right we've got reclined punches next so

this one you're going to sit up on that

tailbone again about a 45 de angle those

arms out in front of that

chest and start them up just punching

left to right rotating those shoulders

back and forth try to keep that back

nice and flat don't let that lower back

around just punching back and forth

rotating those shoulders there's a

relatively quick motion just make sure

you keep those lungs open make sure you

don't start P coming up too high and you

don't start leaning back too

far just keep it going nice even

Pace 20 seconds left

almost done 10 seconds

left 5 4 3 two one and let it relax all

right we have one more exercise to go

this is a traditional toe touch crunch

so those legs straight up over top of

those

hips crunching up towards those toes and

start it up

main focus of this one is getting those

shoulder blades up as high as you

possibly can trying to get as much of

that upper back off the ground as

possible try to Crunch up towards those

toes keep those legs as straight as you

can if you have really tight hamstrings

it's okay to go ahead and bend those

knees but try to keep them as straight

as

possible every single time you drop

those shoulder blades back down on the

ground make sure you're not letting

those abdominal muscles release you want

to keep them nice and tight the entire

time

got just under 20 seconds

left remember to keep those lungs open

don't hold that breath we're almost done

just 10 seconds

left 5 4 3 2 1 and let it relax nicely

done this workout is complete

Key Vocabulary

Vocabulary	Meanings
crunch /krʌntʃ/ A2	verb - to compress or squeeze noun - an exercise for the abdominal muscles
squeeze /skwiːz/ A2	verb - to press firmly noun - a firm press
motion /ˈmoʊʃən/ A2	noun - the act or process of moving
alternate /ɔːlˈtɜːrneɪt/ B1	verb - to switch back and forth between
abdominal /æbˈdɑːmɪnəl/ B2	adjective - relating to the abdomen
contract /kənˈtrækt/ B1	verb - to tighten or shorten
oblique /ɒˈbliːk/ B2	adjective - slanting or at an angle
rotate /roʊˈteɪt/ B1	verb - to turn around a center point
engage /ɪnˈɡeɪdʒ/ B1	verb - to involve or participate
pilates /pɪˈlɑːtɪz/ B2	noun - a system of physical exercises
recline /rɪˈklaɪn/ B2	verb - to lean back in a relaxed position
punch /pʌntʃ/ A2	verb - to strike with the fist
traditional /trəˈdɪʃənl/ B1	adjective - existing in or as part of a tradition
hamstring /ˈhæmstrɪŋ/ C1	noun - the tendon at the back of the thigh
controlled /kənˈtroʊld/ B1	adjective - regulated or directed