– English Lyrics

Lyrics & Translation

[English]

This is another one of Fitness Blenders

cool down and stretch

routines. In this quick cool down and

stretch, we're going to be going through

each one of these exercises for roughly

15 seconds. You're not going to need any

equipment for this routine other than a

piece of open wall. Now, let's go ahead

and get into our first exercise, the

boxer shuffle, to help keep our heart

rate up while we cool down. So, get

those feet moving back and forth to stay

up on the ball of your foot. Nice and

easy jog back and forth. Just keep those

lungs open. Breathing

normally. And just a second, we're going

to switch off to around about toe

touch. And go ahead and switch those

feet just a little wider than shoulder

width. You're going to do a nice big

circle down with that torso down through

the center. Then back up the other side.

And then reverse that direction. Just

keep going back and forth. Make sure

you're getting a really good stretch on

those hamstrings. And go ahead and

switch to our next the torso twist. So,

standing straight up and down, rotating

those shoulders left to right. Again,

feet just a little bit wider than

shoulder width apart. Try to really get

a good rotation on those shoulders

without rotating those hips too much.

We're almost done. And switch those

shoulder rolls. Roll those shoulders

back behind you, up towards those ears,

and back down behind you. Then roll them

back forward in front. When you get to

the back, you want to be squeezing those

shoulders back. When you get to the

front, you want to be squeezing those

shoulders together in front.

and go ahead and switch to arm pull plus

a hip flexor stretch. So, one arm comes

across in front of your body, grabbing

that elbow, pulling across for that

shoulder stretch, then going down into a

half lunge position. So, that rear leg

is straight, stretching through the

front of that hip

flexor. And go and switch sides. That

opposite arm comes across, that opposite

leg goes back again. Keep that rear leg

nice and straight, stretching through

the front of that hip flexor. Keep that

torso straight up and down. That arm

across in front of your chest, nice and

close.

And let's switch that shoulder stretch.

So get to that wall. Hands just a little

bit above head height. Press that chest

down to the base of the wall. One leg

forward. Just holding it there. Trying

to really bring those arms back behind

you. You should feel a stretch through

your chest and through the inside of

that shoulder joint. Switch which leg is

in front. Same exact position on those

arms. Still trying to press that chest

down. If you want to get a little extra

stretch out of this, you can always

straighten that front leg to get a

little bit of a hamstring stretch.

and go ahead and switch the chest

stretch. So, hand against the wall,

fingers facing back behind you. Rotate

that chest away from that hand until you

feel that chest start to pull and

stretch. Now, if you're feeling it more

in your bicep, then make sure you rotate

your arm so the inside of your elbow is

facing up towards the ceiling. We're

going to do the same thing on the other

side. So, that opposite hand on the

wall, fingers facing back behind you.

Rotate those shoulders away.

Hold it for just a bit

longer. And let's go ahead and switch to

a toe touch stretch. So, feet just about

shoulderwidth apart. Stretch straight

down between those legs. Trying to get

down as low as you possibly can. Now, if

you want to, you can always bring those

feet closer together to get a little bit

more of a stretch off those hamstrings,

but having them out wide is just fine.

Do a quad stretch next. Standing up, one

leg back behind you. Tuck that heel to

your butt as close as you can. We're

going to stretch out that hamstring on

that opposite leg as well by leaning

forward. Still trying to pull that heel

to your butt. Pulling that knee back

behind you to stretch out the front of

that thigh and that hip. So, let's go

ahead and do the same thing in the

opposite side. So, switch around. That

opposite leg comes up. Heel to butt.

Bring that knee back behind you as far

as you can till you stretch that the

front of that thigh, that quadricep,

that hip flexor. Leaning over to stretch

the hamstring, that opposite

leg. And let that one relax. We're

moving on to a standing glute stretch.

So, one leg over top of the other.

You're going to squat down. You can hold

on to something for balance if you need

to. Otherwise, try to hold your own

balance. Just squatting down as low as

you can. You should feel this in the

glute of the leg that's over top. And go

ahead and switch sides. So, same exact

exercise, just that opposite leg over

top. Squatting down. Again, like I said,

if you can hold your own balance, it

makes it a little bit more challenging,

but it makes it more than just a

stretch. Hold it for just a little bit

longer. Get those lungs open. And we're

going to switch to an inside thigh plus

a tricep stretch. So, one leg bends, the

other leg stays straight. You're going

to drop that hip down towards that

straight leg to get that inside thigh

stretch. That hand for that tricep

stretch is going to be up towards that

shoulder being pulled across by that

other arm. Switch sides. Same exact

thing, just on the opposite

side, reaching back towards the same

shoulder with that hand. And then that

opposite arm, grabbing that elbow,

pulling it across. Just a few more

seconds and let it relax. Very good.

That is it. This workout is complete and

your cool down is done.

Key Vocabulary

Vocabulary	Meanings
stretch /strɛtʃ/ A2	verb - to make your body parts straight and tight noun - an exercise to lengthen muscles or limbs
exercise /ˈɛksərsaɪz/ A2	noun - an activity to keep fit or healthy
foot /fʊt/ A1	noun - the lower extremity of the leg used for standing and walking
breathing /ˈbriːðɪŋ/ A2	noun - the process of taking air into and expelling it from the lungs
rotation /roʊˈteɪʃən/ B2	noun - the action of rotating around an axis
direction /dəˈrɛkʃən/ A2	noun - the course along which something moves
hamstring /ˈhæmˌstrɪŋ/ C1	noun - a group of three muscles at the back of the thigh
shoulder /ˈʃoʊldər/ A1	noun - the part of the body between the neck and the upper arm
hip /hɪp/ A2	noun - the joint between the thigh and the pelvis
lunge /lʌndʒ/ B2	noun - a type of exercise involving stepping forward and bending the knee
rotate /ˈroʊteɪt/ B2	verb - to turn around a center or axis
balance /ˈbæl.əns/ B1	noun - the ability to stay steady and not fall verb - to keep steady and stable
glute /gluːt/ C2	noun - muscle of the buttocks
thigh /θaɪ/ A2	noun - the part of the leg between the hip and the knee
pull /pʊl/ A1	verb - to exert force to move something toward yourself noun - an act of pulling
jog /dʒɒɡ/ B1	verb - to run at a slow, steady pace