– English Lyrics

Lyrics & Translation

[English]

this is fitness blenders hit cardio abs

in a

to work out

in this workout when we doing a six

minute cardio warm up followed by 48

minutes of a hit routine focusing on

cardio and abs then we're gonna finish

it off with a six minute cooldown and

stretch now the hip portion this routine

is going to consist of a Tabata style

workout which is 20 seconds on 10

seconds off where we going through eight

different revolutions per exercise and

these are all body weight driven

exercises so you're not going to need

any equipment except for an optional

exercise mat let's go ahead and get

started with our cardio warmup

we're doing each exercise for 45 seconds

our first one it's gonna get three torso

twists plus a knee so rotate those

shoulders back and forth three times on

that third one you're gonna pull that

knee up to that opposite elbow just make

sure you keep that motion nice and

controlled because you're cold right now

you don't want to start overdoing that

range of motion you don't want to move

quickly so take your time nice slow

controlled motions as you start

loosening up and start warming up then

you can start speeding up and start

moving that range of motion a little bit

bigger

got just about 20 seconds left just keep

it going keep those lungs open

and just 10 seconds left keep it going

little bit longer we're moving to a

boxer shuffle next nice easy jog motion

back and forth

switch that boxer shuffle get those feet

going back and forth you want to stay up

on the ball of your foot as best you can

there's your warmup so you don't need to

really focus on trying to move really

really quickly but you do want to focus

on trying to get that hurried up and get

that core temperature up so make sure

you're putting at least a decent amount

of effort into this

you

and just 10 seconds left keep that mode

going just a little bit longer we're

gonna be moving to toe touch circles

next it's a nice big motion to that

torso

go ahead and switch it feet just about

shoulder-width apart maybe just a little

bit more making a nice big circular

motion around that torso reaching down

towards the ground between those feet

then up over top of your body back down

between those feet on that opposite side

then back over again just a nice

controlled motion rotating through that

torso as much as you can a little bit of

a bend in that back but mainly trying to

get that those obliques the Donnell

muscles and lower back warmed up as well

as a little bit into those hips

and we're almost done ten seconds left

we're moving to the

like honey polls next

and start them up those

to your sides about a 45-degree angle up

off of that shoulder you gonna tuck your

left elbow down to your right knee right

elbow down to your left knee just all

turning back and forth trying to pull

that knee up as high as it's comfortable

make sure you get a nice squeeze on

those arms as well you want to be

working against yourself the entire time

don't just do the motion you want to

make sure those muscles are nice and

tight just keep it going keep those

lungs open make sure those core muscles

stay contracted there's a leg muscles

stay contracted as well as that upper

body

and it is ten seconds left keep them

going just a little bit longer we've got

lateral step pulls coming up next

and go ahead and switch it nice big step

off to the side kind of crossing back

behind you getting those hands straight

up over top of your head every single

time you come back to the center bring

those arms squeezing them back down

behind you every time you kick off to

the side stepping off to the side with

that leg just make sure again you're

contracting those muscles to your upper

body get a nice tight squeeze on those

arms working against yourself those

shoulders and those lats those bicep and

tricep should be contracted as well keep

that arm nice and straight to make sure

you're pushing that range of motion

getting a little bit further each time

speeding up contracting a little bit

more as we go along through this you got

just about ten seconds left

our next exercise coming up is gonna be

butt kickers so that's really going to

bring that cardio up a little bit more

and go ahead and switch bring those

heels up to that but nice quick jogging

motion but getting that heel up nice and

high remember you want to move pretty

quickly with this one and we're trying

to bring that heart rate up we're trying

to bring that core temperature up so if

you're not getting a little bit sweaty a

little bit warm by this point then

really start pushing through it on this

one to try to bring that hurried up a

little bit higher and bring that core

temp rep a little bit higher you want to

make sure that before you're done with

this warm-up you've got a little bit of

a sweat going

you

and we've got just 10 tickets left we

move to our next exercise we're gonna be

doing side shuffles next this is kind of

a real quick shuffle motion with your

feet as well as a little bit of a side

lunge let's go and start that one up so

you're gonna lunge off to one side kick

that leg back behind you come back up

straight shuffle those feet a couple of

times to the left so you're doing kind

of like a real quick side step and then

you're kicking that leg back out behind

you again dropping down to that side

lunge just keep going back and forth

nice quick motion you want to make it

harder keep those hips down nice and low

otherwise just keep moving back and

forth a nice even pace making sure you

keep that upper body contracted even

though it's not really working for this

exercise alright so this is our last

exercise of our warm-up let's go ahead

make it a little bit harder but drop

those hips down a little bit lower

reaching down towards the ground next to

that foot just keep it going nice and

quick speed it up if you can we've got

just a few seconds left

relax nicely done alright our abs and

hit Tabata are coming up next which

means we're doing the 20 seconds on 10

seconds off eight times through per

exercise we've got 12 exercises to go

our first exercise is gonna be a

mountain climber switch knee

go ahead and get ready

and startup go and drop down

to a push-up position like you're gonna

do a mountain climber you're just gonna

switch those feet one time and then come

back up standing on one foot driving

that opposite knee up nice and high then

kick that leg right back out dropping

back down into that mountain climber

position switch those feet again and

then come right back up got a few

seconds left

and let it relax nicely done you got 10

second rest before we start into round

number two

four three two one

start them up drop them back down into

that push-up position driving those

knees switching them back and forth make

sure you're coming up using almost

nothing but one leg if you need a little

extra help to get up that's perfectly

fine but try to support yourself off of

just that one leg

four three two one and let it relax very

good that is two down we've got six more

to go

four three two one start them up just

focus on pushing yourself as hard as you

can on this one moving those feet as

quickly as you can try to get a nice

full range of motion off of this we're

going to be switching off to a core

exercise after this one's done so you

can have a little bit of a break on that

cardio so make sure you're pushing it on

this exercise four three two one and let

it relax

four three two one

start them up now keep those feet moving

nice and quick try to drive that knee up

as high as you can in the front every

single time just keep that motion going

nice and clean but as quickly as you can

control

four three two one and let it relax very

good that is four down and got four more

to go we're halfway

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up and then set number six

which means we have two more to go after

we're done with this one we're almost

finished with this exercise so keep

pushing through it as hard as you

possibly can

don't let up make sure you're really

making yourself have to work

four three two one and let it relax very

good that a six down we got two more to

go

four three two one start them up get

that motion going up nice and quick

really push yourself really try to

challenge yourself on that form on that

range of motion make sure all those

muscles are nice and tight

four three two one and let it relax good

job that is number seven down we have

one more round to go four three two one

start them up push yourself get those

hips nice and low switch those feet

really quick drive that knee up as high

as you possibly can

get that knee way above that hip if

possible just moving as quick as

possible as long as you can keep it

under control we're almost done just a

few seconds left four three two one and

let it relax nicely done are we moving

on to our next exercise a core exercise

I'm going to grab a mat if you have one

or if you need one when we doing a mini

scissor kick next

now let's go ahead and get ready

and start them up get those legs

those hips drop them down just a little

bit you're gonna kick those feet front

to back as well as left to right so you

can kind of make a little bit of a sea

motion around each foot just kind of

crossing your foot over top of each

other just keep that motion going nice

and strong

keep those abdominal muscles engaged

nice and tight just a few seconds left

two one and let it relax nicely done

all right that is one round down let's

get ready for round number two four

three two one

start them up all right now make sure

you keep that leg really nice and

straight keep those feet moving nice

even pace the lower you drop those legs

down towards the ground the harder it's

gonna get so if you want to keep it

really easy keep those legs right above

those hips but try to keep them lower to

the ground if you can four three two one

and let it relax and that is two down

six To Go

four three two one

start them up as you're doing this make

sure you're keeping those lungs open

you're gonna have a tendency you want to

hold your breath anytime you can track

those abs as tightly you have a tenancy

you want to hold that breath so make

sure you keep those lungs open nice deep

breath in nice long exhale just don't

hold your breath for three two one and

let it relax

four three two one

start them up

you

four three two one and let it relax good

job I was set number four we only have

four more to go

we're halfway four three two one start

them up get those legs going go back

through and check that four make sure

those legs are staying nice and straight

keeping that quadricep and that

hamstring contracted nice and tight to

keep that leg straight those core

muscles nice and tight especially those

abdominal muscles trying to get those

feet as low the ground as you can

control four three two one and let it

relax good job that is five done three

more to go

four three two one

start them up

you

four three two one and let it relax good

job that a six down we got two more to

go keep pushing it four three two one

start them up since this is your

second-to-last round make sure you're

pushing yourself as hard as you can

get those legs as low to the ground as

possible really push those ABS I know

they're probably burning like crazy by

this point but try to push them as far

as you possibly can just keep that form

nice and clean four three two one and

let it relax

I know those abs are burning like crazy

but keep pushing through it we only have

one more round to go four three two one

start them up get those legs moving nice

quick motion keep those legs as straight

as you can contracting those thigh

muscles keep those ABS nice and tight

second that bellybutton in nice and

tight keep those lungs open make sure

you're getting those legs as close to

the ground as you can control really

really push it this is your last round

don't leave anything left two one and

let it relax nicely done

let those ABS release for a little while

we're gonna be moving on to our next

exercise which is a two Jack plus a high

kicks can be doing two jumping jacks in

a row and then a high kick just altering

legs each time

go ahead and get ready

and startup to jumping jacks and

high-kick to jumping jacks and a high

kick with the other leg just keep that

motion going nice and strong keep those

arms nice and rigid when you're doing

that jumping jack those legs contract it

nice and solid every time you do that

kick make sure it's a controlled kick

don't extend your leg all the way out

keep just a little bit soft to one and

let it relax nicely done that is a first

round down we've got seven more to go

four three two one start them up make

sure you're moving nice and quick you

want to push yourself to that maximum so

as long as you can keep that form nice

and clean go as fast as you possibly can

if you're starting to push a little too

fast and that forms starting to slide a

little bit then just back off just a

little bit but try to go as fast as you

can

four three two one and let it relax

nicely done you got two down we got six

more to go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax and

that puts us at halfway we've got four

more rounds to go four three two one

start them up run back through and check

that form again make sure you're keeping

those arms nice and solid contracting

that bicep and tricep make sure you keep

those legs nice and solid every single

time you do that jumping jack you want

to make sure it's always under control

don't ever swing those arms and legs

around

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax good

job that is six down we have two left

make sure you push them four three two

one

start them up is set number seven right

here make sure those arms are nice and

rigid make sure those legs are nice and

rigid that all those core muscles are

nice and tight those abs obliques and

lower back keep pushing through it as

quickly as you can making sure

everything is as solid as possible to

get as much of a calorie burn as you can

four three two one and let it relax

let's keep pushing through it we have

one left

four three two one start them up we're

switching back to a core exercise after

this one so that cardio is going to be a

lot easier so make sure you're really

pushing it on this one get that heart

rate up as high as you possibly can to

carry you through this next exercise

we're almost done just a few seconds

left five four three two one

and let it relax nicely done let's go

and move on to our next exercise the toe

tap crunches go and drop back down on

the ground for this one now you want to

make sure you keeping those ABS nice and

tight the entire time that lower back

press the mat as best you can

and you have that knee locked at a 90

degree angle all that motion on that leg

should come from that hip joint only

that knee should say solid let's go

ahead and get ready

and start them up bring those knees up

to tabletop so 90 degree on that knee

directly above that hip nice and slow

you're gonna crunch up dropping one foot

out at a time all turning back and forth

nice tight squeeze the top of that

crunch making sure you get that toe down

barely tap it to the ground then slowly

bring it back up as you drop back down

from that crunch three two one and let

it relax good job that is our first

round down let's get ready for round

number two

four three two one

start them up just keep checking that

form and making sure you're keeping

those lungs open you never want to hold

your breath especially with those core

exercises like I've said before you have

a tendency to hold that breath make sure

you keep those lungs open

four three two one and let it relax

good job that is two down we've got six

more to go

four three two one

start them up as you probably notice

Kelly's moved her hands down so her arms

are straight out towards those thighs

that's perfectly fine it makes the

exercise it's a little bit easier now if

you want it to be harder you keep those

hands back behind your head with those

elbows pulled back out of your field of

vision

four three two one and let it relax

four three two one

start them up make sure you check that

form I know those ABS are probably

starting to get tired already make sure

that that knee stays at a 90-degree

angle make sure those ABS stay nice and

tight crunching up towards those knees

as tight as you possibly can and make

sure you're not holding your breath

four three two one and let it relax that

is halfway through we've got four more

rounds to go four three two one start

them up

you

four three two one and let it relax five

down three left

four three two one start them up those

abs are probably burning like crazy by

this point make sure you check that form

the more you do this the more you'll

want to slide on that form so really

check it make sure those ABS stay nice

and tight

make sure that knee stays at a nagger

angle and making sure that doesn't come

in any further than that hip joint four

three two one and let it relax that's

six down you only have two more rounds

to go let's finish this strong four

three two one start them up keep those

legs nice and tight those arms nice and

tight because abs are contracted the

entire time just keep pushing through

that burn I know it's probably getting

really really bad by this point but keep

pushing through it we're almost finished

with this

four three two one and let it relax

I know those abs are burning like crazy

but we only have one more round to go

keep pushing four three two one start

them up

check that form those ABS stay nice and

tight the entire time keep those legs

contracted and make sure that knee stays

a 90-degree angle trying to get that toe

all the way down to the ground

make sure that knee doesn't come in pass

that hip joint just keep that motion

going nice and controlled we're almost

done three two one and let it relax very

good let those core muscles completely

release we're gonna be moving on to our

next exercise which is the switch foot

Burpee now there's almost exactly like a

traditional Burpee the only difference

being when you come up from that Burpee

you're gonna shift those feet back and

forth really quick and then drop right

back down again

let's go ahead and get ready

and started up starving those feet

kicking them back and forth and drop

down into that Burpee right back up

again switch those feet back and forth

right back down nice quick motion again

move as quickly as you possibly can as

long as you can keep it under control

you want to try to push that heart rate

as much as you possibly can on this one

to try to bring it back up from doing

that core exercise and go ahead and let

it relax it's our first round down we

got seven more to go

four three two one start them up now

there's not a whole lot you need to

worry about as far as form goes on this

one your body's just gonna kind of

naturally do what it needs to do as far

as that form goes there's no way to

really cheat with this exercise so just

keep it going in a nice even pace just

make sure everything stays nice and

tight four three two one and let it

relax that is two down we've got six

more to go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax

you're halfway done we got four more

rounds to go four three two one start

them up

check that effort level and make sure

you're pushing it as hard as you can you

don't want to slow down you want to make

sure you're pushing that maximum speed

the entire time as long as you control

it make sure you're going as fast as you

can while still keep that form nice and

clean

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax that

is six sets down we've got two more to

go

just keep that effort level up we're

almost done four three two one start

them up again check that effort level

make sure you're pushing yourself as

hard as you possibly can make sure those

legs are nice and tight make sure those

arms are nice and tight those core

muscles solid the entire time never let

anything relax I've got just a few

seconds left to go

four three two one and let it relax

nicely done that is seven down we have

one round left of this exercise four

three two one

start them up get those feet moving nice

and quick dropping down into that Burpee

right back up again

move it nice and quick make sure all

those muscles are nice and tight there's

our last round then we've got another

core exercise coming up before our break

just keep pushing through it as hard as

you possibly can we got a few seconds

left three two one and let it relax

nicely done now our next exercise is

going to be a plank steps you can be

holding a plank position walking those

feet in and out just make sure that

every single round

you start with an alternating foot so

you want to start with your left foot

leading the first round second round you

start with your right foot leading and

just keep altering back and forth each

set after that I'm gonna start this up

in just a few seconds so go ahead and

get ready

and start him up come up to that plank

position you want a nice straight line

for that stroller down to that ankle

keep those hips nice and low now watch

to keep that elbow directly underneath

your shoulder if those toes starts

sliding back on you and those elbows

start pushing out more towards your head

it's actually make it a lot more

difficult to hold this plank position so

keep those elbows where I need that

shoulder

and go ahead and let it relax our first

round down let's go and get ready for

round number two

four three two one

start them up now as you get more and

more tired with this exercise those hips

are gonna start trying to come up higher

and higher or they're gonna start

drooping on you more likely than not

they're gonna try to kick up in the air

though so do your best to try to keep

those hips nice and low keeping a

straight line from shoulder to ankle

four three two one and let it relax

good job that is two down we've got six

more to go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax very

good that is half way through we got

four more rounds to go four three two

one start them up now I know those

muscles are probably burning like crazy

could be your quads the top of that

thigh could be your hip flexor the front

of that hip your abdominal muscles or

your shoulders but something's gonna

probably be burning by this point so

just keep pushing through it keep that

form as clean as you can

four three two one and let it relax

four three two one

start them up get back up into that

plank position get those feet moving I

know those abs and those legs are

burning like crazy but keep pushing

through it you want to keep that form as

clean as you possibly can I know you're

gonna be cheating a little bit on this

this is really hard but keep pushing

through it four three two one

and let it relax nicely done that is

round number six we only have two more

to go keep pushing through it four three

two one start them up keep that form as

clean as you can just don't think about

how much those muscles are burning go to

your happy place and just finish this

round off push through it as hard as you

can make those ABS burn like crazy

four three two one and let it relax good

job that is seven down we got one more

round to go keep focused four three two

one start them up get up into that plank

nice and quick focus on that form go to

that happy place is your last round push

through it as hard as you can keep those

feet moving constantly make sure those

ABS are toast

keep pushing through it you've only got

a few seconds left four three two one

and let it relax nicely done

you've earned a nice long break go grab

a drink of water if you want one pause

it if you need a little extra rest

otherwise we'll be back in under a

minute to finish off the second half of

this hit routine

you

all right our break is almost over with

so go ahead and get ready to start up

again when we starting back into that

hit routine with our next exercise the

two heel taps we'll walk down plank now

this exercise we're going to start off

with a real quick heel tap and you do

two of them in a row then you're gonna

walk down with those hands for that walk

down plank stop at that plank position

that push up position and then slowly

walk back up with those hands alright

let's go ahead and get ready to start

and begin get those heels first walk

those feet down drop those hips all the

way down so you have a straight line

from shoulder to ankle then slowly walk

it right back up again do those heel

taps again nice quick most with those

feet then right back down into that

plank just keep that motion going we got

a few seconds left three two one and let

it relax alright good job as your first

round down we got seven more to go

four three two one

start them up try to stay on the ball

that foot as much as you can when you're

doing those heel taps real quick motions

snapping those heels together right back

out again to a little bit of wider than

shoulder-width and hop it again

really really quick as fast as you can

as soon as you're done go right into

that walk down plank four three two one

and let it relax good job that is two

down we got six more to go

four three two one

start them up keep that motion going as

quick as you can at the same time as

keeping those lungs open and keeping

that form nice and clean you also want

to make sure that when you're walking

out for that walk down push-up you start

with a different hand every single time

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax good

job that was number four done that means

we're halfway through this

four three two one

start them up you're probably getting a

little tired by this point so make sure

you go through and check that form make

sure you're pushing yourself as far as

speed goes as long as you keep that form

nice and clean keep those lungs open

just whatever you do don't stop moving

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax you

just completed set number six which

means we have two more to go we're

almost done four three two one start

them up is your second last round so

keep that intensity level up push

yourself as far as you can make sure

you're moving through these motions as

quickly as possible as long as you're

keeping that form nice and clean just

push yourself make sure you don't have

anything left after these last two

rounds four three two one and let it

relax that's seven down we've got one

more to go let's go ahead and get ready

to finish it up four three two one start

them up this is your last round so

really push yourself on this one we're

moving to an easier core exercise it's

not gonna be anywhere near as taxing

that cardiovascular system so make sure

you really push it on this one so you

can keep that heart rate up through this

next exercise we only have a few seconds

left

four three two one and let it relax

nicely done let's go and move on to our

next exercise we're doing a side plank

toe touch we're gonna do this whole

round through on your right side now

we're going to be doing that left side a

little bit later on in the routine but

we got to do a cardio exercise first in

between the two so don't worry we'll get

back around to it but we've got to do

that right side first so let's go ahead

and get ready for that

and start up laying on that right side

you're gonna prop yourself up a nice

straight line from shoulder to knee

kicking that left leg out in front of

you trying to touch that toe with that

left hand you want a nice slow

controlled swing on that leg

the same times keeping those hips up

nice and high the entire time just a few

seconds left three two one and let it

relax nicely done that's a first round

down

four three two one

start them up again make sure that forms

nice and clean nice slow controlled

swing on that leg you want to have that

elbow directly underneath that shoulder

making sure you're pressing that

shoulder down away from you don't let it

creep up towards your ear and you also

want to make sure you keep a nice

straight line from shoulder down to your

knee four three two one and let it relax

get a job that is two down we've got six

to go

four three two one start them up now as

you start getting tired on this one here

and a have a tendency you wanna let

those hips start to droop down towards

the floor so really check yourself

you're keeping those hips up nice and

high and you're also gonna have a

tendency to let that legs start to speed

up and actually start kicking it faster

always keep it nice and slow into

control four three two one and let it

relax

four three two one

start them up

you

four three two one and let it relax good

job that is four down we're halfway

through this exercise four three two one

start them up run through and check that

form again make sure you have a nice

straight line from shoulder to knee that

elbows directly with that shoulder

pressing that shoulder down away from

you making sure you're keeping those abs

nice and tight the entire time keeping

that leg nice and straight keeping that

motion under control four three two one

and let it relax

four three two one start them up now I

know those ABS are probably getting nice

and tired especially that oblique on

that right side the bottom side of that

body but make sure you're pushing

through this as hard as you can make

sure that form stays nice and clean the

harder you push to keep everything nice

and solid the more you're gonna get out

of this so just keep going four three

two one and let it relax good job that a

six down we only have two more to go

keep that intensity level up four three

two one start them up this is your

second-to-last focus on that form keep

everything nice and slow into control

make sure you're not letting those hips

start to droop towards the ground you

want to keep them up nice and high so

you have a straight line from shoulder

and knee just keep that motion going

we're almost done just a few seconds

left four three two one and let it relax

good job that is seven down we have one

left to go keep that intensity up four

three two one

start them up let's get this last one

over with nice and clean make sure

you're pushing yourself as hard as you

possibly can don't leave anything left

on those muscles I know they're burning

like crazy but keep that form solid nice

slow swing on that leg keep those hips

up nice and high straight line from

shoulder to knee four three two one and

let it relax nicely done alright let's

go to stand up for our next exercise

we're doing four high knees plus a floor

tap now you want those high knees really

nice and quick all turning back and

forth you're counting on each leg so

you're doing two on each leg and then

you reach down with one hand touch the

ground you're gonna alternate each time

which hand you put down and you want to

make sure you alternate which foot you

start with and let's go ahead and start

them up drive those knees nice and high

really good full range of motion on

those legs and then reaching down

towards that ground kind of squatting

down you wanna get those hips nice and

low and bending that chest over but try

to keep that back a relatively flat just

keep it going nice high intensity keep

that speed up four three two one and let

it relax nicely done that's our first

round down

four three two one

start them up try to keep that intensity

level up as best you can with those

Heinie's I'm gonna get that need to at

least hip height higher if you can

core muscles nice and tight you want to

keep all those muscles through your

upper body nice and tight as well even

though they're not really doing a whole

lot for this exercise you want to get

that extra calorie burn four three two

one and let it relax good job that is

two down we've got six more to go let's

keep that intensity level up the rest of

the way four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax good

job that is four done we've got four

more to go we're halfway through this

four three two one start them up go

through and check that form again make

sure you're keeping those knees nice and

high for that high knees make sure

you're moving really really quick stay

on the ball of that foot make sure you

also keep that back flat when you drop

down and touch the ground you don't want

to round that back too much and you want

to make sure you get those hips low four

three two one and let it relax

four three two one

start them up

you

four three two one and let it relax that

is set number six done we have two more

left keep pushing through it four three

two one start them up and we are almost

done with this exercise so make sure

you're pushing yourself as hard as you

can make sure you're driving those knees

as hard as you can or that high knee

make sure you're getting a nice deep

squat as you reach down for that floor

whatever you do don't let up we are

almost done four three two one

and let it relax good job seven down

we've got one left to go

four three two one start them up push

this one as hard as you can we're almost

done with this exercises our last round

so don't leave anything behind really

drive those knees move as quick as you

can squat down nice and low to reach

that ground make sure you're just moving

as fast as possible with no pauses we

are almost done three two one and let it

relax nicely done let's go and move on

to our next exercise when you back to

that side plank toe touch we're just can

be doing the opposite side this time

you

go ahead and get ready

and startup go and come up from that

side plank elbow directly underneath

that shoulder nice straight line from

shoulder to knee keep those hips up nice

and high slow controlled swing on that

right leg this time reaching down

towards that toe with your right hand

making sure everything stays nice

contracted just keep that motion going

you got a few seconds left three two one

and let it relax good job as our first

round down on that side let's finish the

rest of them off just as good if not

better four three two one start them up

again bring those hips up nice and high

straight line from shoulder to knee slow

controlled kick bring that leg as far

forward in front of you you can without

letting those hips droop you want to

make sure you're getting a really good

tight squeeze on all those core muscles

four three two one and let it relax and

that is two down we've got six more to

go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax good

job that is four rounds down we've got

four more to go

four three two one

start them up really really check that

form as you start getting more and more

tired it's going to want to slide on you

even easier keep those hips up nice and

high straight line from shoulder to knee

make sure that elbow stays directly that

shoulder on that left arm you get a nice

controlled swing on that leg four three

two one and let it relax

four three two one

start them up

you

four three two one and let it relax get

a job that six down we got two rounds

left

four three two one

start them up again check that four make

sure those hips are staying up nice and

high those muscles are gonna be nice and

tired we only have one more round to go

after this one so keep that form solid

make sure you're pushing every little

ounce of effort into this

four three two one and let it relax and

that is seven down we have one round

left

four three two one

start them up is your last round through

this so make sure everything's nice and

tight make sure those muscles are

burning by the time you are done you

want to leave nothing behind make sure

your core is engaged make sure those

hips are up make sure that leg is a nice

controlled swing make sure those muscles

are working as hard as they possibly can

we've got just a few seconds left three

two one

and let it relax and nicely done let it

stretch out let it relax we've got

another exercise coming up next which is

gonna be a broad jump plus three

backward hops with this exercise you're

gonna start with those feet about

shoulder width apart jump as hard as you

can straight forward try to get as much

distance as possible and then take three

quick hops to get back to that original

spot and then do the whole thing over

again let's go ahead and get ready

and started up nice long deep jump three

hops back and then do it again just keep

it going push yourself as hard as you

can this is more of a plyometric

exercise which means you want to do each

one with 100% effort don't let yourself

start to relax as you get towards the

end four three two one and let it relax

our first round down we've got seven

more to go

four three two one

start them up make sure you get a really

nice long jump you want to try to focus

on trying to go forward more than up so

try not to waste your energy by jumping

straight up in the air you want to try

to jump forward as much as possible

four three two one and let it relax

good job that is two down we have six

left to go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax

nicely done that has four rounds down we

have four more to go

four three two one

start them up now watch that intensity

level remember you want to be pushing as

hard as you can especially on that first

jump that long broad jump you want to be

as hard as you possibly can 100% effort

now you don't have to worry quite as

much about those hops to get you back

into that start position four three two

one and let it relax

four three two one

start them up

you

four three two one and let it relax and

a six down we've got two more to go keep

pushing through it we're almost done

four three two one start them up is your

second-to-last round so make sure you're

really pushing it on this one don't

leave anything behind you want to make

sure those legs are completely dead by

the time you're done with this one we

only have one more exercise to go

through once we're done with these last

two rounds so keep pushing it four three

two one and let it relax good job that's

seven down just one more round to go

four three two one

start them up and make sure every single

one of these last broad jumps is 100%

effort you don't want to leave anything

behind this is our last round of this

exercise so make sure you don't leave

anything left you want those legs to be

burning like crazy just a few seconds

left keep it going

four three two one and let it relax

nicely done we have one exercise left

until we hit our cooldown so let's go

ahead and get that one finished it's

gonna be a Russian twist now I wish I

could say this is a nice easy one to

finish off with but unfortunately this

is a really nice hard one to kill those

ABS before we go into that cooldown

let's go ahead and get ready

and start him up leading back to about a

45-degree angle nice flat back those

legs are just gonna kick out to wherever

they need to be to counterbalance the

weight of that upper body then you're

gonna rotate those shoulders left to

right get a nice full range of motion

trying to really twist left to right get

a tight squeeze on those obliques every

single time just make sure that you

don't hold your breath and let it relax

it's our first round down we got seven

more to go

four three two one

start them up leaning back and let's get

round to going rotating those shoulders

as much as you can like I said you're

gonna be feeling this in your abdominal

muscles your obliques and your lower

back

but you might also be feeling it in your

hip flexors and the top of that thigh

that quadricep especially the more you

lean back four three two one and let it

relax

nicely done that is two down we've got

six more to go

four three two one

start them up

you

four three two one and let it relax

four three two one

start them up

you

four three two one and let it relax good

job that is halfway through we got four

rounds left four three two one start

them up start checking that form I know

those ABS are tired they were probably

tired when you started make sure you

have a good full range of motion

rotating left to right you're leaning

back to at least a 45 your angle if you

want the harder version do what Kelly

just did is lift your feet up off the

ground just keep going four three two

one and let it relax and that is five

down we've got three left to go

four three two one

start them up make sure you're keeping a

nice flat back for this one

you want a nice full range of motion but

don't move too quickly you want a tight

squeeze on each side just work that

range of motion flat back leaning back

as far as you can control keeping a nice

even pace on those rotations four three

two one and let it relax that is six

down we have two more to go

four three two one

start them up keep that intensity level

up I know those abs are burning but try

to stay back as far as you can nice full

range of motion that rotation also make

sure that back stays nice and flat and

those lungs are open you want to keep

that form nice and clean for every

single one four three two one and let it

relax very good job that is number seven

we only have one more to go four three

two one start them up pull out all the

stops you want to make sure you're

pushing 100% you want to make sure that

form is perfect you want to make sure

you're leaning back as far as you

possibly can make those ABS burn like

crazy for this one don't leave anything

left this is our last exercise for this

hit portion then you have a nice long

cooldown three two one and let it relax

nicely done

that was our last exercise of that hit

routine which means all we have left is

our cool down and stretch when you're

doing each one of these stretches for 20

seconds we're me starting off with a

shoulder roll it's just a nice slow

controlled motion pull those arms back

behind you one at a time and then back

forward one time just all train back and

forth just keep those feet moving keep

that blood moving around your body you

always want to keep that blood

circulating for as long as you can after

you finish a heavy routine especially

like this it's going to move on to our

next one there's gonna be a torso circle

so keeping that back a relatively flat

you're gonna do a nice big revolution

around that torso hinging from that hip

joint primarily you want to come up to

the top pause and then reverse and back

down the opposite direction just

alternating back and forth

relax gonna move on to our next stretch

which is gonna be a hamstring and

shoulder stretch feet nice and wide

stretching down towards the ground with

that head those arms to come back behind

you and your stretch them up towards the

ground as much as you can trying to get

a good stretch to the front of that

shoulder hold it for a little bit longer

breathing as normally as you can wiggle

around a little bit if you need to

define that stretch and go ahead let

down relax when you're moving on to a

quad stretch next you needle extra help

for balance you can lean up against a

wall or a chair otherwise you just stand

there pull one heel up towards your butt

nice tight squeeze and then pull that

knee back behind you to get a good

stretch to the front of that thigh that

quadricep hold it for just a little bit

longer we're gonna switch sides here in

just a second

breathing normally

which sides we got other foot up squeeze

that heel to your butt pull that knee

back behind you again feeling that

stretch to the front of that thigh find

that quadricep keep those lungs open

make sure that chest is straight up and

down you don't want to be leaning

forward with that chest

hold it for just a little bit longer

it's about five seconds

relax good job let's go to move to our

next stretch was gonna be a cobra

stretch lay flat down your stomach for

this one hands by the base your ribcage

just press into the palm hand arch that

back up nice and high now if you can't

extend those arms out all the way

straight that's perfectly fine just go

up as high as it's comfortable

hold it there breathe normally let those

abdominal muscles stretch out and

release

it's a few seconds left

relax we're gonna move on to a shell

stretch next sit back in those heels

hands stretching out away from you get

good stretch to the front of that

shoulder you're also going to feel this

so that lower back as well just try sit

down on those thighs as much as you can

breathing as normally as possible

a few seconds left

and let it relax we're gonna flip you

over into your back for this next one

there's gonna be a torso twist with one

leg kick it over top of the other leg

kind of leaning that knee down towards

the ground try to keep those shoulders

flat against the ground just breathe

normally and try to let that torso

stretch out as much as as possible as

much as it's comfortable

just about five seconds left

handguns switch sides bring that other

knee over try to get that knee down

towards the ground rotating those hips

again try to keep those shoulders it's

flat to the ground as you possibly can

to get a really good stretch to that

torso just keep breathing normally

letting those muscles release

just about five seconds left we're

almost done

we're going to switch to a glute stretch

next this one you're just gonna grab

that knee behind that thigh or

underneath that thigh and pull it in as

tight as you possibly can preferably

don't hold on the front of your knee if

you pull on the front of uniq and

actually compress that knee a little bit

too much and it'll be a little

uncomfortable so you want to make sure

you grab behind that thigh and pull it

in almost done and switch sides

opposite leg in grabbing behind that

knee again pulling in nice and tight

you should feel us down through that

glute maybe even a little bit of that

hamstring depends on how flexible those

hamstrings and glutes Liz

there's about 5 seconds left

go ahead let down relax sit up you're

doing an oblique and hamstring stretch

so one leg kicked off the side that leg

tucked in nice and close you reach down

towards that toe as best you can keep

that chest opened up towards the wall to

the side make sure you're getting a good

stretch along that torso as well as

through that hamstring and the leg you

have straight just keep reaching down

towards that toe as far as you can just

as long as it's comfortable

and go ahead and let that one relax when

I switch sides

kick that opposite leg out pull the

other side in again reaching down

towards that straight leg bring that

hand over top of your head leaning that

torso oh we're trying to keep that chest

opened up towards the wall just hold

that position keep those lungs open get

a good stretch that torso as well as

that hamstring

five seconds left we've got just one

more stretch to go

switch we're gonna move to a butterfly

stretch those feet come together in the

middle Pullman as close as comfortable

and using muscles to the outside of your

thighs pull those knees down towards the

ground as tight as you can you can roll

over forward like Kelly's doing here and

a little extra stretching that back as

well just main thing try to get those

knees down to the ground you want to

feel this through the inside of that

thigh

almost done it's a little bit longer

relax nicely done this workout is

complete good job you just finished

fitness blenders 60 minute hit cardio

and abs workout

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkaʊt/ A1	noun - a session of physical exercise
cardio /ˈkɑːrdi.oʊ/ A2	noun - exercise that increases heart rate
routine /ruːˈtiːn/ A2	noun - a sequence of actions regularly followed
warm /wɔːrm/ A1	adjective - having a moderately high temperature verb - to prepare the body for exercise
stretch /streʧ/ A2	verb - to extend one's body or limbs noun - an exercise to extend muscles
Tabata /təˈbɑːtə/ B1	noun - a high-intensity interval training method
revolution /ˌrevəˈluːʃən/ B1	noun - a complete turn or cycle
controlled /kənˈtroʊld/ B1	adjective - performed with precision and restraint
shuffle /ˈʃʌfəl/ B1	verb - to move with short sliding steps
contract /kənˈtrækt/ B2	verb - to tighten or shorten muscles
lunge /lʌndʒ/ B1	verb - to take a long step forward
mountain /ˈmaʊntən/ A1	noun - a large natural elevation of the earth's surface
plank /plæŋk/ B1	noun - an exercise position holding the body straight
crunch /krʌntʃ/ B1	verb - to contract the abdominal muscles
Burpee /ˈbɜːrpi/ B2	noun - a full-body exercise involving squatting, jumping, and pushing
oblique /oʊˈbliːk/ C1	noun - a muscle on the side of the abdomen
intensity /ɪnˈtensəti/ B2	noun - the degree of strength or force
quadricep /ˈkwɒdriˌsɛp/ C1	noun - a muscle in the front of the thigh
hamstring /ˈhæmstrɪŋ/ C1	noun - a tendon at the back of the thigh
glute /ɡluːt/ C1	noun - short for gluteal muscle, in the buttocks