– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from Fitness

lynda.com and today I have a fat

blasting body weight cardio workout for

you I've included a short cardio warm up

but we're going to be doing cardio

intervals of 45 seconds on 15 seconds

rest you're not going to need any

equipment for this so let's go ahead and

get started

all right we're gonna start off with a

cardio that's light enough that you

don't need a second warmup unless you

have been sedentary for an extended

period of time so you've been sitting at

a desk all day long you might want to do

a couple more minutes of an extra warmup

otherwise this should be good we're

gonna start off with up and over steps

so I'm gonna go over heads and lead down

this way so we're getting upper and

lower body ready to go they're both both

muscle boots are going to use throw

cheating is routine and I'm going to do

my best to show low-impact versions of

all these exercises as we go just in

case you have neighbors downstairs or

knee problems or if you're beginner try

to keep it beginner friendly as well all

right so you can start to pick up the

speed as you go especially with this

first set about 10 seconds left

so like I said we're doing 45 seconds on

15 seconds rest but even during our rest

periods we're still moving at least a

boxer shuffle but do whatever you need

to to get your heart rate up and then

maybe break a sweat all right next up

we're doing high knee pulls three two

one there you go so plant your feet pull

pull your arms in and your knees up

towards those elbows

thirty seconds left squeeze your core

muscles you can really turn this into a

mini crunch if you want to a standing

crunch just contract those muscles 15

seconds left so we're doing these in an

ABA v format meaning we're going to

repeat this one more time before we go

on to our next group of exercises which

will be faster paced three two one all

right active rest we're going into the

second round of those up and overs five

seconds left here we go

alright so to make this harder if you

are feeling like you're already warming

up and if you don't want to keep it low

in fact you can start to hop from side

to side

and then each time you go down you can

go into a deeper and deeper kind of a

curtsy lunge reverse lunge

just do whatever you need to to make it

challenging for you

and about 15 seconds left

five seconds right one more round most

tiny pools take a nice deep breath three

two one here we go

you get more warmed up make your

movements stronger over halfway about

ten seconds left

two one right for next group we're doing

a Buttkicker squat drop combo so we're

doing three counts of butt kickers and

you're gonna drop to the ground

sorry drop into a squat and touch the

ground so and then work the button

thighs here as well so we're going one

two three top now let's start with the

other foot it doesn't matter if you're

not on exact count just roughly this is

supposed to be what get your mind and

your body in on the action so 1 2 3 drop

I'm sorry for the low impact version 1 2

3 down 1 2 3 yeah alright active rest

next up we have a jumping jack squat

these are kind of fun 5 seconds ok so

we're going to do regular jumping jack

come down squat Josh we're gonna jumping

jack oops

Jack so if you want the Loden pack

version just alternate stepping out on

alternating sides same motion you're

just getting rid of getting rid of the

jumps over the flame 5 seconds right

quick break we will go through that one

more time starting off with the butt

kicker drops oh five seconds two one

here we go one two three down

if you can't go very low in the squat

that's totally fine just do what you can

do especially if you're using this

routine after a button by workout you

might find in your so we're muscle for

talking to you

so stay shallow if you need to all right

so down for just a second going bugging

that jumping jacks pot jack oh five

seconds left

you always look easier on paper hey I

think I have a habit of writing um we

have a difficulty scale of one out of

five fitness leg or competencies you try

to write level three difficulty but then

actually knuckle around for 25 seconds

left

remember you're at low impact version

and you can always switch to this one if

you find yourself getting tired under 10

seconds to one all right just one more

side

we'll take a quick water break we're

gonna do a plank knee plus a jack so I'm

gonna drop down take a deep breath

really quickly all right so from a tall

plank push-up position go for a knee and

then Jack your feet so you're hopping

apart like you're doing a jumping jack

alternating which boat is leaving each

time make sure you're not holding your

breath quickly as you can if you want to

keep this low-impact go for the knee tap

me tap 10 seconds left 3 2 1

all right shake it out really quickly

okay next up we're doing count down

squat so we're gonna go down into a

squat for a count of 4 then back up out

of the squat for a count of 4 and repeat

4 3 2 and then 1 so put your feet so

we're going down 2 3 4 1 2 3 4 no 3 3 2

1 3 2 1 now 2 1 2 1 2 now single one

okay start over 1 2 3 4 1 2 3 4 3 so

basically you're just varying the speed

and on the amount that I Bruins here's

our single one they all burn in their

own special kind of way

up for four alright let it relax okay

we're going back to those plank steps

and jacks

all right five seconds laughs get ready

all right here we go

so neat in Jack me in Jack or neat in

tap and hand tap do whatever you can do

find a breathing rhythm that works for

you look at you through this remember

you can always step into you stop and

think of anything you need to under 15

seconds five oh those are hard okay

just one more to go with those squats so

remember four three two and one

so get ready on your feet stand nice and

tall suck in your belly sink back onto

the heels 2 3 4 now 3 1 2 3 1 2 3 now -

I'm single

ok back to 4 slow and controlled your

body's gonna want to cheat 1 2 3

no 2 1 2 1 2

in singles back to 405 seconds left

alright that's it for that so this is

your water break and make sure you don't

hold still don't go too far when we

drink a little bit of water save

going from when your workouts done

otherwise we'll be right back

you

welcome back we've got three more groups

just like that and we're starting off

with a toe test Jack so you're standing

nice and tall and reaching down towards

your toes with your fingertips so go

ahead and plant your feet you're

reaching and coming down so you're

kicking up as high as you can on it and

even if you can't kick very high that's

totally fine just do what you can even

if you're stopping here just make sure

you're getting the arm motion in there

standing up nice and tall trying to use

both of your balance and your

coordination to pull this one off move

as quickly as you can while staying in

control so we're over halfway down with

this routine already are you going to

give you some suggestions throw what you

can do when you're done with this as we

get near the end of this workout five

seconds left all right

so jogging it out a little bit next up

we're doing Center hops so gonna be

hopping lightly from one side to the

other just a nice light cardio move here

and make it harder by making a deeper

squat or moving faster so we're stepping

to the side then up to the other side so

I'm nice and simple go ahead and add

some arms once you're comfortable if you

want to keep this low-impact just slow

it down and make sure your one foot is

always on the ground basically so do

whatever you need to to make it work for

you otherwise move as fast as you can

land nice and soft on your feet push to

the end of that octave interval just 15

seconds left

ten seconds

three two one

I was our octave rest going back to a

second round of toad touch kicks go

touch the jacks to Ron here we go try to

pull in your cord try to stay nice and

tall try not to be doing any weird

postural things here

- one alright going back to another

round of those center hops remember you

can make these active breasts as high as

intensities you like pick up face if you

want to - one here we go so get the

basic foot foot pattern down and stop

adding in some arms or stay here for low

impact you can even alternate between

the two so if you've started to get your

energy catch your breath quickly again

as soon as you start to peter out it's

just easier version 15 seconds left

three two one all right next up we're

doing up and out jacks

so one regular Jack and then when out in

front of your body

five seconds two one here we go so up

then in front so the webpack version

here they're just alternate and then

switch for the way through so that

you're leading with a different leg if

it's quickly and cleanly as you can

try not to get comfortable so if you

find yourself not sweating or breathing

hard you've got to push a little harder

nobody's going to do it for you it's

really easy to cheat when you're by

yourself so don't do it

alright I'm stuff we were doing a

lateral jump plus a knee

10 seconds rest left 5 to 1 okay so

you're leaping and then what are you

bringing up a knee leave to the side

bring up a knee so a low impact long

step step back knee long step step back

knee otherwise if you're in a small

space just do little hops if you don't

have room you can go up vertically is

the length wise otherwise be pushing

yourself to leap harder and further each

time 15 seconds ten five seconds all

right going back to this up and out

jacks this routine goes by really

quickly and you mix a bunch of different

exercises together like that so much

more fun it's so much more effective

than Jamie :

socially cardio equipment in particular

alright remember the low impact version

is here

it's about half way ten seconds

hey that's it for those go back to the

lateral jump plus a knee

five seconds press left to one there you

go so leap wasn't me

remember if you need low impact do

whatever you need to to make these work

for you there's really never any excuse

you have to just find a way even if you

can only do like ten seconds of this at

a time it's just that the next time you

try you try to do 12 seconds and then

after that you try to do 15 seconds it's

on just push yourself

we do have easier beginner workouts -

there's not rough hardest and it's not

our easiest all right next up we're

doing alternating lunges with the twist

this is our last group of 205 seconds

okay here we go

so step forward you're rotating out come

back mom step forward twist come to the

center so if you're beginner just keep

your lunge nice and shallow you can

really just step forward and rotate

until you feel stronger and more in

control of the motion just do whatever

you need to

over halfway done so this is really good

for your core lunges by themselves are

really good for your core but you hand

on that twist that's even better

five seconds all right next up we've got

a lateral pull plus a standing row so we

get some bodyweight upper body work in

here a little bit this is good for

toning and range of motion so we're

gonna be pulling here then here now come

to the front row row here here so

lateral pulldown in the standing row so

you're pulling your arms back working

against yourself in both situations here

squeeze those shoulder blades together

over halfway if you want to make this

harder feel free to turn this into a

deep lunge each time so you can sink

down down down and down five seconds all

right one more of those alternating

lunges what's the twist oh we're so

close to being done this is our last

round of each of these five seconds all

right here we go

step forward rotate to the outside come

back to the center push back up so

you've got your bodyweight roughly split

between these these two legs try to keep

your torso you can lean forward a little

bit but not too much squeeze your glutes

pull in your core

that's our halfway point

ten seconds left

five seconds all right

it's our last active group doing the

latter polls that's the staining row

okay five seconds left

all right here we go

so row row

make it count squeeze each time you're

contracting your muscles working against

yourself that's halfway

it's about ten seconds left to one all

right that is it for this workout I'm

going to include a link to a cool-down

right over here otherwise you can move

directly into one of our string turning

workouts for the upper lower body or

total body depending what your goals are

um you can find those as well in the

links below otherwise make sure that you

do at least a cool-down if you're not

doing another routine good job guys

this workout is complete

Key Vocabulary

Vocabulary	Meanings
cardio /ˈkɑːrdiəʊ/ B1	noun - exercise that increases the heart rate and improves cardiovascular fitness
workout /ˈwɜːkaʊt/ B1	noun - a session of physical exercise
jump /dʒʌmp/ A1	verb - to propel oneself upwards using one's legs
squat /skwɒt/ B1	verb - to lower the body by bending the legs noun - an exercise where one squats down
plank /plæŋk/ B1	noun - an exercise position where the body is held straight and parallel to the ground verb - to hold the plank position
lunge /lʌndʒ/ B1	verb - to make a lunge, stepping forward with one leg noun - an exercise involving a lunging motion
twist /twɪst/ A2	verb - to rotate or turn the body noun - a twisting movement
row /rəʊ/ A2	verb - to pull with the arms in a rowing motion
hop /hɒp/ A2	verb - to jump on one foot
kick /kɪk/ A2	verb - to strike with the foot noun - a kicking action
shuffle /ˈʃʌfl/ A2	verb - to move with short sliding steps
pull /pʊl/ A1	verb - to exert force to move something towards oneself
squeeze /skwiːz/ A2	verb - to press something firmly
breathe /briːð/ A1	verb - to take air into the lungs and expel it
low-impact /ˌləʊ ˈɪmpækt/ B2	adjective - causing minimal stress on the body or joints
beginner /bɪˈɡɪnə/ A2	noun - a person who is starting to learn something adjective - suitable for someone who is starting out
rest /rest/ A1	noun - a period of relaxation or recovery verb - to take a break or relax
active /ˈæktɪv/ A1	adjective - involving physical movement or energy