– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from Fitness

winner.com today I have a body weight

hit cardio workout for you we're going

to be doing five minutes of warm-up

cardio followed by that HP workout and

then a quick cool down and stretch

you're not going to need any equipment

for this so let's go ahead and get

started for our warm-up cardio we're

going to be doing 30 second intervals of

a bunch of different light exercises so

we're going to go ahead and start off

with the boxer Shuffle just kind of nice

and light get your feet moving

going to gradually get our heart rate

and our body temperature

up stay nice and loosen the

shoulders light on your

feet in about 5 Seconds we're going to

switch to up and over lateral steps get

some upper body movements in there as

well right so come over and touch down

to that toe over your head and down

so admittedly I haven't done very much

hit lately or any hit at all more likely

more honestly for the last month or so

so this could be interesting today be

good for me to get back in the swing of

things and you're going to hear me

huffing and puffing along with you all

right 5 seconds I'm going to switch to a

walk down

Plank All right so come hands down on

the ground walk yourself out to high

plank then come right back

up 10 seconds left of this keep your

core pulled in squeeze your glutes on

the way up next up we're doing torso

circles so stand with feet shoulder

width apart and just sweep down

as if you're doing a toe touch but

you're just coming back and forth and

switching directions a different

directions circling each

time all right 5 Seconds we're going to

start jogging in

place all right so come back up pick it

up just a little bit more getting a

little more high intensity cardio as we

go 10 seconds I'm going to switch to a

basic

squat three 2 one right feet shoulder

withth apart and drop your

butt keeping your weight in your heel

pushing up through your heels squeezing

your glutes on the way up back

flat you can start off nice and shallow

and then increase the depth of your

squat as you

go switching to alternating lunges

next okay so step forward drop down

between your feet step back to switch

back and forth with which foot is

leading so all of these exercises are

mimicking what we're going to be doing

during our hit workout so that's a good

warmup is when you're doing exercises

similar to what you're going to be doing

during your actual

routine all right switching to high

kicks next so stand up nice and tall and

then

alternating just kicking up a as high as

you can

control can hold on to balance uh hold

on to something for balance if you need

to but try to just

control your your own body that um

forcing yourself to balance forces your

core to work extra

hard all right we're going to switch to

butt kickers here in just a

second all right here we go so getting

those feet up higher than you were

during that that basic

jog pick up the pace as that interval

takes

by 5 Seconds and we're switching to

Jumping

Jacks last one here we

go Focus of range of motion more than

speed so you want your arms all the way

up keep those arms

straight we'll pick up the pace

later 10

seconds 3 2 one all right so grab a

quick drink of water if you need to

otherwise we'll start by right into that

hit now that we're warmed up we're

moving directly into the hip portion of

this routine we're going to be doing

five exercise groups 20 seconds on 10

seconds rest four times through for each

exercise group for a total of roughly 2

minutes per exercise first up we've got

broad jumps plus two jumping jacks so

stand on one side of your living room

you're going to jump as far as you can

do two Jumping Jacks and then come back

okay turn and go back

if you're really limited on Space you

can always do this do uh jump SC squats

straight up in the air instead of a

braad

jump all right 10 seconds rest keep

moving even during the rest periods I

want your feet moving the entire time

through this whole routine okay two one

here we go

jump as hard as you

can all

right keep moving you can always do high

knees this is too easy do what you have

to do to challenge yourself here we

go we're already halfway through this

first exercise

interal all right one more 20 second

interval left

okay two one here we go

5

Seconds all right keep moving you're

going to get a preview of the next

exercise we start off in just a minute

moving right into pop squat so for this

one stand with feet shoulder withth

apart come down touch up the ground pop

up okay just a simple as that hop those

feet together hands up make sure you're

going as low as you can control if your

back starts around you need to make sure

you're doing a less uh do a more shallow

squat just 3 seconds left

okay keep moving one down three to

go two one go down pop up stay light on

your feet move as quick as you can while

maintaining control over your

body did you feel this and your glutes

and your thighs mine are already

starting to burn slowing down so

seconds all right there we go halfway

done

already no problem

right two one here we go down pop

up it helps to look at the wall ahead of

you to make sure you're not looking down

and rounding your back

three two

one okay one more just one more to

go start it

up OU halfway 10 seconds keep

pushing three

two one right keep moving do it down

grab water if you need to three more

sets to

go burpees with two front kicks you guys

ready drop down into a burpee come back

up and kick as high as you can on each

leg simple as that try to switch which

leg you're kicking first with each

time 5 seconds

left there we go keep

moving can hear the water slashing

around my stomach

the downside of drinking too much water

while you're working out here we go

start it

up kick

kick just 10 seconds

left

5 3 2 one all right halfway done with

this entire hit routine okay this is our

midpoint

three two one drop it down back

up 5 seconds left three two

one all right one more round of these

three two one here we

go

halfway 3 2

one

right keep moving watch out for the next

preview

next up we've got three switch foot

jumps plus a reverse lunge so high

cardio here one two third one go down to

a reverse lunge one two 3 you land on

that opposite foot so you're alternating

which one you're doing the reverse lunge

on each time

okay 5

Seconds there we go one down free to

go 5 Seconds catch your breath slow it

down here we go one two down one two

10

seconds 3 2

one all

right jog it

out catch your breath the best you

can we're halfway done with

these and start

halfway find that happy

place 3 2

one my legs are killing

me 5

Seconds here we go last one let's push

as hard as we

can try not to stop but if you need to

just start right back in as soon as you

can 3

[Music]

seconds okay catch your breath one more

interval to go

our last interval is going to be

particularly rough on the butt and

thighs we're going to be doing a slide

shuffle plus a jump squat on each end

this is our last interval though so give

it everything you have ready here we go

to the side jump up stay low step slide

back and forth okay so your legs are

working the entire

time that's halfway

already two one all

right you can also add weights to this

make it even

harder here we go get low Shuffle jump

5

Seconds

right keep your feet moving halfway

through two more rounds and we go to a

cool down

stretch here we go get low step and up

jump up as forcefully as you can you

want to really work those

glutes burn more calories that way

too 3

seconds all right last 20 seconds of

work that I'm going to ask for you okay

right

here okay low

10 seconds

left and that's it all right you've

earned your cool down let's go ahead and

get started with that for a cool down

we're going to be doing a bunch of

different exercises for roughly 20

seconds a piece going to bring the heart

rate down nice and slow just jog around

for a little bit when bring your heart

rate down gradually instead of coming to

an abrupt

stop all right switching to just a

lateral step and a row after

this so here pull those arms back it's

kind of getting a stretch all around

there nice slow motion

next up we're going to do toe touch

circles so just like you're going to

touch your toes but just go all the way

around back up and then go down that

opposite

way all right come back up and then lean

over to one side so you're stretching

out this inside thigh

here right now we're going to push up

back up to the middle stop here grab

your hands behind your back and get a

good shoulder stretch as well as those

hamstrings and back

all right now sink back to the opposite

side stretch out that other inside

thigh next we're going to stand back up

and stretch out the front of our thighs

our quads you stand up straight grab

your foot pull it up to your butt or as

far as you can

can can also lean forward to get that

Hip Flex in there and get an even deeper

quad

stretch switch sides

next up we're going to do a downward dog

so come down here head between your

shoulders feet as flat of the floor as

you can get them try to get those heels

pressed

down fold your leg underneath you and

then back a pigeon

stretch so it

shines remember to move around how you

need to to feel that stretch the most

you can always just kind of just move

really

slowly find out where you need it the

most next up we're going to do a plank

calf

stretch so push up into a tall

Plank and just make sure that you're

focusing on kind of trying to put your

heels on the ground so that you feel

stretching your

calves all right come back down push up

and stretch out that core and a cobra

stretch all right sink back into a

child's

pose you can feel a stretch all through

your back and if you focus on pretending

like you're trying to push your upper

body into the ground you a nice stretch

to your shoulders and arms as

well all right fo on your

back I want you to straighten one leg

cross one over it and then pull it in

for a deep glute

stretch right switch sides

just one last stretch my favorite full

body stretch kind of Wiggle back and

forth move how you need to to feel that

stretch this is part where you have the

satisfaction in knowing your workout is

done all the hard work is

done all right that is this entire

routine good job guys this workout is

complete

Key Vocabulary

Vocabulary	Meanings
jump /dʒʌmp/ A1	verb - to propel oneself into the air using force
squat /skwɒt/ B1	verb - to lower the body into a sitting position on the legs
plank /plæŋk/ B1	noun - an exercise position with body supported on forearms and toes verb - to hold the plank position
jog /dʒɒɡ/ A2	verb - to run at a slow, steady pace
kick /kɪk/ A2	verb - to strike with the foot
shuffle /ˈʃʌfəl/ B2	verb - to move the feet side to side while stepping
lunge /lʌndʒ/ B1	noun - an exercise with one leg forward and the other bent verb - to perform a lunge movement
burpee /ˈbɜːrpi/ B2	noun - a full-body exercise combining squat, plank, and jump verb - to perform a burpee exercise
cardio /ˈkɑːr.di.oʊ/ B1	noun - aerobic exercise that increases heart rate
workout /ˈwɜːrk.aʊt/ A2	noun - a session of physical exercise
stretch /stretʃ/ A2	verb - to extend the body or limbs to improve flexibility
heart /hɑrt/ A1	noun - the organ that pumps blood
rate /reɪt/ A2	noun - the speed or frequency of something
thigh /θaɪ/ B1	noun - the part of the leg between the knee and hip
glute /ɡluːt/ B1	noun - the muscles of the buttocks
foot /fʊt/ A1	noun - the lower extremity of the leg
hand /hænd/ A1	noun - the part of the arm below the wrist
shoulder /ˈʃoʊldər/ A1	noun - the part of the body where the arm meets the torso
high /haɪ/ A1	adjective - extending upward or above average
low /loʊ/ A1	adjective - not high or elevated
quick /kwɪk/ A1	adjective - done in a short time or at fast speed