– English Lyrics

Lyrics & Translation

[English]

this is fitness blenders low impact

cardio workout for beginners

in this workout me starting off with a

quick cardio warm up then we go into our

low impact cardio workout of six groups

of two different exercises each we're

gonna do each one of these groups for 35

seconds on and 10 seconds off twice

through per exercise we're also be doing

a nice cool down and stretch to ended

off with now you don't need any

equipment for this routine except for an

optional exercise mat so with that said

let's go ahead and get ready for our

cardio warmup

now we're doing each one of these

positions for 25 seconds and we starting

off with a nice easy shoulder roll and

good start them up make a nice big

circle with those shoulders drawing them

up towards those ears and back behind

you drop them down and relax and then

reverse that direction pulling up back

behind you up to those ears stretching

in front and then letting them drop back

down straight down your sides just keep

all tanging back and forth try and get

as much range of motion of those

shoulders you can each time and just 5

seconds left so we switch off that torso

twist

and switch at arms come up in front of

that chest rotating those shoulders left

to right try to keep those hips

relatively straight forward they can

rotate a little bit but try to mainly

get that rotation coming only from that

torso and not through those hips

rotating those shoulders left to right

as much as you possibly can making sure

you keeping all those muscles nice and

tensed

about five seconds till we move to just

a regular march in place

and startup get those feet moving now

start with a really nice small range of

motion as you get further into this

start picking those knees up higher and

higher as long as you're comfortable

with that as long as you have control

over those legs you want to try to get

as much range of motion of those hips as

you can just starting out nice and light

slowly building up as you go now we've

got toe touch circles coming up next

just under five seconds left till we

switch over to those and switch it reach

down towards those toes get a nice big

circle off to the right up off to the

left then back down to the left up

across the right just keep alting back

and forth trying to get a nice big

stretch down towards those hamstrings in

the center every single time coming up

off to the left and off to the right

alternating directions pausing at the

top standing up straight

I'm gonna switch off to lateral steps

plus the swing on those arms and start

it up swinging those arms back and forth

across in front of your chest just a

small step left to right make sure that

every single time you swing those arms

across in front you have a different arm

on top each time so don't always bring

your left arm on top or don't always

bring your right arm on top even though

your body's gonna have a tendency to

want to do that make sure you always

alternate let's go ahead and get ready

for our last warm-up exercise the slow

buck occurs and start up bring one heel

up towards your butt as close as you

possibly can get a nice tight squeeze

and that hamstring the back of that

thigh you can move relatively quickly if

as long as it's comfortable for you just

move whatever pace is comfortable make

sure you're getting as much of a squeeze

on the hamstring as you can really try

to get that heel up as close to your

butt as as possible

five seconds left

and let it relax good job is going to

get ready for our actual cardio workout

using me again six groups of two

different exercises 35 seconds on 10

tickets off twice through per exercise

switching back and forth between two

different exercises our first two are

going to be a four side Jack plus four

punches and a three high knee March plus

a forward kick and we starting off with

that four side Jack plus four punches

so stepping off the side doing that

jumping jack motion with those arms on

that fourth one your paws do four

punches and then start right back into

it again

make sure you're moving as quickly as

you can control keep those arms nice and

rigid keep those legs nice and rigid

keep that shoulder contracted make sure

you're moving as quickly as you can as

long as it's comfortable for those

joints now when you're doing those

punches make sure those arms are really

nice and contracted pushing and pulling

that arm out and back contracting those

core muscles those abdominal muscles and

Bleek's and lower back nice and tight

try and keep everything as solid as

possible all right you got ten second

active rest now at least keep those feet

moving either walk in place but

preferably a jog or high knees all right

let's getting ready for the next one

three marches three high knee marches

and a high kick so on that third one

you're gonna kick that leg up really

nice and high make sure you're altering

your feet every single time so every

single time you do that kick you want a

different leg coming up now the goal of

this is try to push yourself as hard as

you possibly can so try to get that knee

up as high as is comfortable for you the

eventual goal is to get that knee up to

at least hip height or higher if you can

when you do that kick same thing goes

just get that leg up there as high as

it's comfortable for you trying to

always get it just a little bit more

height each time you try

and go ahead and let that relax when I

move on to that active rest again

remember either a jog in place or a walk

in place a Heine march just to keep that

heart rate up

redoing our second round of the four

side jacks and four punches

and four punches nice and quick remember

keep everything really nice and solid

through your entire body just stepping

off left to right as far as it's

comfortable moving those arms as quickly

as you can don't worry about keeping up

with Kelly you don't have to do the same

pace she is if you need to move a little

bit slower that's fine if you can move

faster than Kelly that's fantastic

just make sure that everything is really

nice controlled you never have any arms

or legs out of control at any point

through this exercise about five seconds

left

and let it relax get that active rest

coming in again that jog in place are

walking we've got one more round of the

three marches plus a high kick

and start up nice Heidi March one leg

coming up that opposite leg comes up the

second time just keep all turning back

and forth remember like I said bring

those knees up as high as is comfortable

for you but the end goal is to at least

hip height or higher if you can

you

and we're almost done few more seconds

ago keep everything nice controlled

bring those knees up as high as you can

and let it relax all right you got 15

seconds of active rest try to keep those

feet moving our next two exercises are

going to be a crunch plus a single leg

drop and a push up plus a lift so if you

need to you can modify these to make

them a little bit easier for you so

couldn't start off with that crunch with

a single leg drop so linked flat in your

back you can get both those legs

straight up over top of your hips crunch

up towards those toes drop one leg bring

it back up crunch again and then drop

that opposite leg to make sure you're

altering legs every single time after

that crunch making sure you're trying to

crunch up as high towards those toes you

possibly can now if you need to you can

bend that knee to drop that leg down

makes it a little bit easier or just

don't drop that leg as far just to keep

it under control so you only want to

drop that leg is low you can go without

letting that lower back lift up off the

ground letting those hips roll forward

so you want to make sure you keep those

ABS nice and tight the entire time

especially when you're doing out that

crunch up towards those toes but also

when you drop in those legs so let's go

ahead and use that active rest to roll

over onto that stomach to get ready for

the next exercise the push up plus a

lift be starting on those hands and

knees and start up one push up then you

lift an arm another push up lift the

opposite arm push up again lift the leg

push up again and lift that opposite leg

just keep that cycle going start now

with those arms you want to make sure

you're getting a nice clean formulas

keeping that back nice and flat can

those hips down if you need to you can

always prop those hands up on something

to increase that incline just a little

bit it makes it a little bit easier for

that push up if regular half push up is

a little bit too hard for you on the

other hand if a half push up it's too

easy for you you can always move into a

full push up to make it that much more

difficult all right so let's move back

to crunch plus a single leg drop link

flat on your back with those legs

directly above those hips and start up

crunch it drop one leg bring it back up

crunch again and that opposite leg so

again remember if you need to make this

a little bit easier you can always bend

those knees makes it a little bit easier

to drop that leg or just don't drop that

leg as far same thing though goes for

both you always want to keep those abs

contracted the entire time whether you

have those knees bent or those legs

straight just keep those lungs open

focus on that form try to do as clean of

a form you can every single repetition

we're almost done just five seconds left

relax good job gonna switch back over

onto that stomach those hands in those

knees for that push-up plus a lift

and start up nice flat back keep a

straight line from knee to shoulder or

every single time you do a push-up

you're gonna lift either an arm or a leg

all fitting through all those limbs just

keep those lungs open don't hold your

breath focus on trying to get a nice

full range of motion and remember again

if you need to be a little bit easier

just push up off of something a little

bit higher either like the base of a

chair or the side of a bed just that

extra incline makes it that much easier

ten more seconds

almost done

relax good job go and stand back up and

your active rest so get those feet

moving we have an alternating step

through and a side step plus a knee

coming up next so let's go ahead and get

ready for that first exercise that

alternating step through and start ups

step forward that step back using the

same leg step forward step back and then

all paint off to the other side do the

same exact motion on the other side so

you're kind of going into kind of a

forward lunge just a little bit or

reaching forward that front foot and

then you're gonna use that same leg

coming back behind you kind of dropping

down into a lunge or runner position so

as you do that motion again try to do as

much of a range of motion as is

comfortable for you so you can actually

go a little bit further than Kelly if it

feels comfortable on those knees and

those hips and as long as you can

control it just keep that motion going

you've got five seconds left to keep

alternating those feet back and forth

and active rests up jog in place keep

those feet moving at least doing a

walking in place we're doing that side

step plus a knee next and start up step

out nice and wide pull that same leg up

across in front of your body back out

again stand up back straight those feet

together then kick that opposite leg out

do the same thing in the opposite leg so

make sure you're getting a really nice

wide step the wider you go the harder

it's going to be so if it's a little bit

too hard for you keep that step a little

bit narrower the more range of motion

you push into it the more difficult the

exercise to become so pick a range of

motion that is gonna be challenging for

you but you can still control with

proper form just keep it going keep

those lungs open you've got five seconds

left

and let it relax go into that active

rests of jog in place walk in place

we've got our next round of the altering

step through is coming up next

and started up with one leg step forward

then step back into that runners lunge

then do the same thing in that opposite

leg just all taking back and forth now

if you want to make it harder always

either speed that motion up or increase

that range of motion on those legs the

further you go the harder it's going to

be now if you need to make it easier

just do the opposite slow the motion

down and limit the range of motion let's

just keep that motion going keep those

lungs open pushing yourself as much as

you can control as much as it's

comfortable for you

and we're almost done and let it relax

good job get that active rest going we

have one more round left of that

sidestep plus an e so go ahead and get

ready for that

and start up nice wide step to the side

pull that knee up and across same thing

with the other side keep alternating

back and forth keep those obliques those

abdominal muscles that lower back nice

and contracted all those core muscles as

well as all those muscles to your legs

and those arms got 20 seconds left to go

just keep those lungs open keep those

legs moving

you

and we're almost done just five more

seconds to go keep that motion going a

little bit longer

and let it relax good job go ahead get

that active rest going get ready for our

next two exercises which is going to be

a plank ankle tap and a reverse step

lunge so if you need to grab a mat go

ahead and grab one for that plank ankle

tap that's the first one when we

starting with it's going to drop down

onto the ground onto those knees and

those elbows drop into that plank

position hips nice and low and start it

up reaching back trying to touch that

same ankle as hands so that left hand to

the left ankle right hand to right ankle

just all turning back and forth keeping

those hips nice and low you can rotate

them left to right just a little bit but

try to keep them as stationary as

possible just keep those lungs open make

sure all those muscles to your core

those legs and those upper body muscles

all stay contracted nice and tight just

ten more seconds to go

we're almost done if you

seconds and let it relax come stand back

up get into that active rest that jog in

place get ready for our next one which

is going to be a reverse step lunge

and startup step back drop down nice and

low those hands come over top of your

head

make sure those arms stay nice

contracted when you drop down into that

lunge just go as low as you can control

the goal is to try to get that rear knee

almost touching the ground now if you

don't have the strength to get down into

that low position that is perfectly fine

just go as far as is comfortable for you

as far as you can control so make sure

that you're trying to always try to do a

little bit better the next time you do

this routine but for right now just do

what is comfortable for you got five

more seconds to go keep those lungs open

all sharing those feet back and forth

and let it relax drop back down on the

ground again up on those knees and

elbows for that plank ankle tap

and startup and bring

hips up nice straight line from shoulder

to knee reaching back grabbing that same

ankle as hand so left hand and left

ankle right hand to right ankle just

alternating back and forth keeping all

those muscles to your legs and your

upper body nice and tight always keeping

those lungs open don't hold your breath

just keep that motion going nice and

slow under control now this motion is

too difficult for you find it too hard

to get that hand back there just hold

that plank position or just hold that

plank position lifting those arms up

just in front of you rather than trying

to reach back behind you we're almost

done and let it relax good job come

stand back up put that active rest going

jogging in place you've got one more

round of that reverse step lunge and

start up step back get that knee down as

low as it's comfortable get a nice long

step the longer step you take the harder

it's going to be so you need to make it

easier just take a little bit shorter

step and don't drop down quite so far

you want to make it harder do a nice

long step and drop down really nice and

low just keep all those muscles nice and

tight keep those lungs open we've got 15

seconds left

and we're almost done

and let it relax Kajal

we're gonna give you a little extra rest

here if you want a little bit more go

ahead and hit pause otherwise we'll be

starting back in in just a second

alright let's go and get ready for our

next two exercises which is going to be

a double high knee push and a lateral

step pull let's go ahead and get ready

for that first exercise the double high

knee push and start up so bring one knee

up twice every single time you bring

that knee up you're gonna press those

hands out away from you so two times on

each side with those legs those hands

are constantly moving every time a knee

comes up that both those hands come

straight forward so you want to make

sure that not only are you trying to

lift that knee as high as you can to

really work those legs but you also want

to try to make sure you're working

against yourself with that push motion

with your hands so not only push out but

pull back in against yourself the entire

time to make those muscles have to work

harder got five seconds left until we're

done

and let it relax Kajal go into that

active rest so jog in place or walk in

place we've got a lateral step pull next

and let's go ahead and start up stepping

through and behind your leg making sure

you get a nice long full step with that

leg as far as you can control as far as

it's comfortable for you at the same

time those arms are coming from in front

of your chest all the way back behind

you as far as you can control just make

sure you're constantly working those

arms against themselves so as you push

you're also pulling as you pull you're

also pushing making sure those upper

body muscles really have to work also

again check those legs make sure you're

contracting all the way through those

legs even though you might not be using

every single muscle for these motions

make sure those legs those arms are nice

and solid and let it relax go job active

rest jog in place going back to that

double high knee push next

and startup so two high knees pushing

those hands out every single time and do

the same thing in the upside just all

shake back and forth remember keep those

legs nice and tight driving that knee up

as high as you possibly can keeping all

those muscles for those arms nice and

tight as well pushing and pulling

against yourself as those arms go out

and back in

just keep that motion going keep those

core muscles nice and tight those abs

obliques and lower back all around that

midsection just trying to keep all those

muscles nice and tight so you get as

much out of this exercise as you can

it's got five seconds left

and let it relax it's going back to that

active rest let's get ready for that

next exercise the lateral step pulls

I'm up step back behind you nice long

wide step those arms starting in front

of your chest stretching back behind you

as you step behind as well making sure

you keep those muscles in that chest

that back contracted constantly those

arms are contracted constantly working

against yourself as you push and pull

those arms

try to get a nice long wide step as far

as is comfortable for you to control 10

seconds left just keep those lungs open

keep that motion going

they're almost done

and let it relax good job

active rest get ready for that next

round which is going to be a side lunge

and reach and a-five marches plus a

reverse lift so go ahead and get ready

for that side lunge and reach and start

up so stepping off the side and that

side lunge come up to the center hands

go up above your head then drop down to

the other side as you drop off to that

side lunge step out as wide as you can

control and Bend that outside leg that

leg you step with as far as you can

dropping those hips down as low to the

ground as you can as low as is

comfortable and reaching down towards

that foot as close as you can so

remember just only go as far as you can

control as far as it's comfortable for

you on your joints and as your overall

strength will allow got five seconds

left

and let it relax

active rescue those feet moving either

march-in-place or jog in place now we've

got five marches plus a reverse lift

and startup so march-in-place nice

Heinie's not fifth one that legs and

come up back behind you just make sure

every single time in that fifth step

that opposite leg goes up in the time

before this make sure you're constantly

alternating back and forth focusing on

that hiney motion focusing on that March

motion with those arms as well

contracting those shoulders contracting

those legs working against yourself the

entire time

at ten seconds left keep those lungs

open keep those core muscles contracted

five more seconds

and let it relax good job act

again get those feet moving back to that

side lunge plus a reach

and startup step off the side nice low

lunge those hands come up over top of

your head when you come back to the

center reaching down towards that foot

every single time you drop out to that

side lunge

remember again just try to push that

range of motion as far as you can

control only to the point where it's

comfortable for you

get 15 seconds left just keep those

lungs open keep all those muscles nice

and tight

almost done

and let her relax active rest those feet

moving get ready for that last round of

that 5 March plus reverse left

and startup Heinie's that fifth one that

leg comes up back behind you high knees

again and that opposite leg just keep

all turning back and forth again keep

those muscles through those legs nice

and tight through those arms nice and

tight and through those core muscles

pushing yourself as much as you possibly

can for each one of these exercises

she's got 15 seconds left to go just

keep those lungs open keep those arms

and legs moving

we're almost done

and let our relaxed good job alright

that was the end of our cardio routine

which means we're starting into our cool

down and stretch we're doing 20 seconds

on each one of these motions let's go

and get start with our first one which

is going to be shoulder rolls again so

squeeze those shoulders up towards those

ears coming in front up towards those

ears then squeezing back and drop him

let him relax then reverse that motion

squeeze him back behind you up towards

those ears and squeeze them in front as

you drop them back down just keep

alternating back and forth make sure

you're getting a nice big full circle in

that shoulder as much as you can I've

got a couple seconds left so we switch

to arm swings and good switch it those

arms cross in front of your chest one

arm over top of the other just make sure

you're all saying every single time

those arms come in front a different arm

is on top trying to get as much range of

motion for those shoulders as you can

make sure you're keeping those muscles

tight don't just swing those arms back

and forth

got a few seconds to a toe touch stretch

next

and start

straight down towards those toes hands

down as close to the ground as you can

keep those legs as straight as possible

spreading those feet just a little bit

wider helps you get a little bit closer

to the ground also stretches just a

slightly different part of that

hamstring just keep breathing normally

we're a switch off to a standing quad

stretch next

one leg comes up back behind you grab

that foot pull that heel to your butt as

close as is comfortable stretch that

knee back behind you as much as you can

keep that chest straight up and down

leaning against a wall or the back of a

chair something like that for balance if

you need it

you can switch sides

same thing the other side pull that heel

up to your butt as close as comfortable

pull that knee back behind you as far as

you can keep that chest straight up and

down you want to feel this on the front

of that thigh and in through the front

hip a little bit as well

I've got a few seconds left we move to a

stretch one leg out stretching down

towards that leg is gonna stretch it

hamstring in just a little bit different

way than you do with that toe touch so

stretch down towards that foot just one

leg at a time

you

and go and switch sides and opposite leg

comes out keep that leg straight

stretching down towards that leg leaning

forward as much as you can remember you

don't have to test that toe just try to

keep that leg straight and you just want

a little of that stretch that hamstring

so as long as you feel that stretch

you're right where you need to be

and downward facing dog is our next

one's of feet just about hip-width apart

walk those hands out push that chest

back towards those feet so you want to

try to get a nice straight line from

wrist to hip and hip to ankle kind of

making a triangle off of the floor just

press those heels down into the ground

get a good stretch to your calf for that

hamstring as well as through that chest

pressing that chest back towards those

feet I've got a Cobra stretch next flat

out on the ground bring those hands back

to the base your rib cage press into the

floor arch that chest up really nice and

high as high as it's comfortable you

might not be able to get those arms to

completely lock out just go as high as

it's comfortable for you and just hold

it there breathing normally

and go ahead and let that relax sit back

into those heels for that Child's Pose

stretch those hands out away from you

try let those glute muscles those butt

muscles and those thighs relax as much

as you can sitting back on those heels

at that lower back release slowly

walking those hands out away from you as

much as you can stretching those

shoulders and chest

torso stretch neck sling flat on your

back

bring one knee over top of the other leg

so that one legs me up nice and straight

the other leg on top means bent to a 90

degree or more stretching across to the

side rotating those hips as much as you

can but still trying to keep those

shoulders flat against the ground you

should feel this all through that torso

and switch sides same thing on the other

side drop that knee off as far as it's

comfortable only you can keep those

shoulders on the ground

breathe normally pull it's a little bit

longer

and slowly let it relax we're gonna move

on to a full body stretch next two legs

out flat against the ground facing up

towards the ceiling

those hands above your head straight out

flat against the ground as well pressing

those hands of feet in the opposite

directions inhaling is you kind of arch

that chest up stretching those feet and

hands apart and exhale as you kind of

relax and then inhale one more time

stretching those hands and feet apart

really arch that chest up and exhale let

it relax good job that was our last one

which means this workout is complete

good job