– English Lyrics

Lyrics & Translation

[English]

hello everybody this is Daniel of

Fitness blender comm and today we're

doing a fifteen minute total body hit

routine and we're doing this Tabata

style so that's 20 seconds on 10 seconds

off we're doing three rounds per

exercise so it's gonna be aaaa then move

to another exercise and B BB then we get

a little extra break and start right

into the next one so we've got five

groups to go through we don't have a

warm up or cool down so you'll want to

do that on your own otherwise let's go

ahead and get started I'm going to start

my timer here our first exercise is

going to be a mountain climber three

times through so we shoot this off the

side mountain climbers me down in that

push-up position feet out nice and quick

draw those feet in when one comes in the

other one pumps pumps right back out so

it's a nice quick motion basically

trying to bring those feet up underneath

you as far as you can barely let that

foot touch or don't let it touch it all

before you kick it right back out

alright that's our first round down keep

those feet moving we're gonna do two

more of these before you switch to our

other exercise all right back down that

push-up position and start them nice

quick motion keep those lungs open

moving those feet as quick as you can

try to keep those hips nice and low

ABS drawn in five seconds left

all right back up keep those feet moving

you got one more round of those and then

we're gonna switch off to windshield

wipers laying on your back all right

back down last round these mountain

climbers

all right seconds left all right

windshield wipers are next Elaine

flooding your back leg straight up above

those hips arms out nice and wide you're

gonna drop those legs off to the side as

far as it's comfortable and right back

up again same thing over the other side

you only go as far as you can control

keeping those shoulders on the ground

try keep those legs as straight as you

can drop this feet give it a little bit

of a break and do another round of those

let me switch position so you can see

them you got a little better like

straight up off to the side as far as

you can go as far as you can control

keep those shoulders down same thing the

other side make sure you keep those

lungs open don't hold your breath and

let that relax you got one more round of

these throw the legs out nice and

straight start about nice slow

controlled motion remember try and keep

those shoulders down core muscles are

nice and tight should feel this not only

in your quadriceps I'm how to keep those

legs straight

but in those obliques all right all

right we get a little bit of an extra

break I'm gonna do a full 30 seconds but

make sure you keep those feet moving so

any time you have a little bit of extra

oomph in there you're going to take that

extra time just get a little extra move

a little extra push out of it so you

have a little extra energy you want to

do either at least a jog in place rather

than just standing and breathing or you

have a lot of energy do some jumping

jacks all right this is our last rest

we're going to

perky's next so burpees in about five

seconds can't start him up nice high

jump to the top if you want the harder

version otherwise can you just come up

to a full extension trying to move as

quickly as you can if you can't keep up

with me that's fine you can go faster

than me that's great

all right back to that boxer shuffle

keep those lungs open we got two more

rounds of those burpees and starting up

and back up all right that's two down we

got one more to go after we're doing

this last round of burpees we're going

to jumping lunges start him up should I

get those feet all the way out you get

that body a nice straight line from

shoulder to ankle and pull them right

back in all right that's in that last

Burpee you're going to jumping lunges

next keep those lungs open drop them

down and switch nice quick pop start

getting tired you can switch into an alt

a longe either reverse or forward ever

you prefer

oh look like you're starting to burn you

got two more of these those lungs open

start him up try to go as low as is

comfortable with loading control whoo

switching in its that regular limes if

you can get them going high one more

round

those lungs open start up we get a nice

long break after this so keep pushing

through it as best you can

five seconds and let those feet relax

we're going to take a little extra break

when we come back where I start in so

that next group I'll see you in just a

second

grab drink of water if you need one

you

all right everybody let's go ahead and

get ready for the second half of this

when we starting off with jackknife

crunchy slink of the timer Gillan have

jackknives crunches me laying on your

back spindly flat on you back arms and

legs up nice and straight crunch it up

up towards those toes right back down to

full extension trying to load those arms

or feet touch right back up again trying

to keep those legs as straight as you

can those arms as straight as you can

and then crunching up towards those toes

as high as as possible everyone's gonna

have a little bit different range of

motion so don't worry about it just try

to go as high as you can all right break

here 10-second break it's a first one

down we got two more to go all right

back out straight and start it up try to

keep that lower back pressed against

that ground you're doing this off of a

mat make sure you pressing this that mat

as hard as you can just keep those lungs

open if you want to do the easier

version let those hands and feet

actually touch down each time but try to

keep them hovering if you can I've got

one more round of these to go then I

switch off to a backbone so just flip

over onto our stomach keep that back

against the ground nice clean form as

clean as you can hold it if you need to

bend those knees to make a little bit

easier that's fine

alright flip over onto your stomach

doing those back bows next so same thing

arms and legs out nice and straight they

start to the left pick them up bring

them to the right send down back across

to the left just keep alternating back

and forth you want to make it harder

don't let them completely touch keep

them hovering all right one down two to

go relax for just a second we're gonna

go right back into it again back with

crossovers starting

left pick him up off to the right back

across the left try keep those lungs

open try to hold your breath you're

gonna want to but try to keep them open

as best you can I - down one more to go

we want the left start up

keep those lungs open keep that form

nice and clean arms and legs nice and

straight bring them up as high as you

can in the middle Wow relax and stand up

alright we've got a little extra break

here get those feet moving for that

boxer shuffle kept low let your energy

go into a jumping jack

just keep that body moving no matter

what keep those lungs open breathing

normally alright so that was our third

group we got one more to go of one full

group we've got seal push-ups and supine

push-up so again down on the ground now

after that we've got a nice long

cooldown or burn out scuse me so seal

push-ups start up in a pike position

down scoop through and push up and kind

of an almost a Cobra then press it back

up

alright go and start him scoop it down

press it up and back up scoop down press

it up and back up just keep it going

I'll let that relax for just a second

how's our first one we got two more to

go back out on that push up and scoop it

down press up and bring it back up

good keep those lungs open scoop as

close to the ground as you can both

going forward and back alright that's

two down one more to go after this last

one we're switching over to supine

push-up so flip it over onto your back

all right last one ease whoa I'm just

starting get tired all right let that

relax then slip it over

switch it over onto your back that

supine pushup I know a lot of you really

hate these but they're a really good

bonding exercise sternum up for that

upper back for those rhomboids it's

really hard to hit him otherwise

it's pushing those elbows lift that

chest up off the ground and relax the

first one down you got two more to go so

make them harder bring those knees in to

make them easier you just wait for

counterbalance or use those legs for

counterbalance excuse me pressing those

elbows don't make it easier then come up

on to that lower back rather than coming

all the way up onto those hips look down

relax got one more round to go yeah

start him up I said the harder you want

to be the more you bring those knees in

keeps you from using those legs as

counterweight and let that relax go and

stand up so we do another short little

break here so get those feet moving

so boxer shuffle if you have energy left

go into a jumping jack just keep those

feet moving keep those lungs open we

have one more exercise to go and this

one's going to be a burnout so we're

going to be down on the ground in a

plank so off those elbows and toes for

doing a plank jacks so hopping those

feet in and out all right guys we got

ten more seconds until we start

all right go and drop down onto those

knees with elbows and toes excuse me hop

them out and back in start him up this

is the harder version you start getting

too tired doing this then you can walk

those feet in and out otherwise try to

hop them the whole time we're doing it

for a full minute so that's our first 20

seconds down still use that Tabata timer

so the beeping is gonna be a little too

off on this one

all right that's 30 seconds that's

halfway through let's keep those feet

moving those hips low lungs open don't

hold your breath and let that relax

whoo all right those are last exercise

you can either move on to another

workout and really kill yourself today

or you use that it's just a nice quick

workout for the day otherwise either way

you might want to do a little bit of a

cool-down just kind of loosen those

muscles up a little bit before you call

it quits for today all right guys hope

you enjoyed it this workout is complete

I'll see you next time

Key Vocabulary

Vocabulary	Meanings
hit /hɪt/ A2	verb - to strike forcefully
move /muːv/ A1	verb - to go in a specified direction or manner
start /stɑːrt/ A1	verb - to begin
push-up /ˈpʊʃ ʌp/ A2	noun - an exercise in which a person lies prone and, keeping the back straight, raises the body by pressing down on the hands
quick /kwɪk/ A2	adjective - moving fast or doing something in a short time
touch /tʌtʃ/ A1	verb - to come into or be in contact with something
switch /swɪtʃ/ B1	verb - to change from one thing to another
drop /drɒp/ A2	verb - let or allow (something) to fall or sink
keep /kiːp/ A1	verb - to continue to have or hold
control /kənˈtroʊl/ B1	verb - to determine the behavior or supervise the running of
straight /streɪt/ A2	adjective - extending or moving uniformly in one direction only; without a curve or deviation
open /ˈoʊpən/ A1	adjective - having the interior accessible
burn /bɜːrn/ B1	verb - to produce flames and heat
push /pʊʃ/ A2	verb - exert force on (someone or something) so as to move them away from oneself or the thing providing the force.
relax /rɪˈlæks/ B1	verb - to make or become less tense or anxious
extend /ɪkˈstɛnd/ B2	verb - to cause to cover a larger area; make longer or wider