– English Lyrics

Lyrics & Translation

[English]

this is fitness boners standing abs

workout routine

for this workout routine we're going to

be going through ten different exercises

for 45 seconds each you're going to need

some kind of weighted objects this is a

medicine ball or a dumbbell for this

routine but a can of beans or a bottle

of water works just as well let's go and

get serve the first exercise we're going

to be doing the standing pike crunch

first go ahead and get ready and begin

you're going to raise that leg straight

out in front of you keeping it as

straight as you possibly can reaching

down towards those toes with those hands

trying to get down and touch that foot

or even pass that foot if you can so you

really want to try to work that range of

motion

rounding those shoulders forward as you

stretch down towards that foot getting a

nice tight squeeze and those abdominal

muscles at the same time as using that

hip flexor to raise that leg up as high

as you can

just keep that motion going nice and

slow under control make sure you're not

swinging your leg you want a nice slow

controlled motion coming up as you

stretch down towards that foot nice slow

controlled motion as you drop that leg

back down to the ground almost done it's

your last one and let it relax and go

ahead and switch sides get ready and

begin so same exact motion bring that

leg up nice and straight stretching down

towards those toes as far as you can

rounding those shoulders over forward

getting a nice tight squeeze with those

abdominal muscles as well as that hip

flexor pulling that leg up really trying

to stretch down to that toe or even past

if you can remember always keeping a

nice slow controlled motion as you raise

that leg nice slow controlled motion as

you drop that leg back down

you

we're almost done just two repetitions

left and use your last one right here

nice tight squeeze and let it relax all

right next we're going to be doing that

Captain Morgan diagonal pass you're

going to use a medicine ball or a

dumbbell for these or any other weighted

object go ahead and get ready and begin

go ahead and bring that left knee up

really nice and high and hold it there

as you pass that medicine ball or

dumbbell from over top of that right

shoulder to down on the outside of your

left hip nice slow controlled motions

you're kicking it relatively close to

your body as you come through so nice

and high over top of that right shoulder

keep it right across the front of your

chest as you drop to the outside of your

left hip and then right back up again

move nice and slow the slower you go the

easier it's going to be for that balance

and also you want to focus on trying to

rotate those shoulders so as that ball

comes up over top of that right shoulder

kind of rotate those shoulders to the

right and as it comes down to the

outside that left hip rotate those

shoulders to the left we're almost done

and let it relax all right we're going

to do the same exact thing on the

opposite side go ahead and get ready and

begin bringing that right knee up nice

and high

now moving that medicine ball or

dumbbell from over top of that left

shoulder to the outside of that right

hip remember keep it relatively close to

the center of that chest as you come

through nice slow controlled motions

trying to rotate those shoulders as you

move so the arm comes up over top of

that left shoulder rotate those

shoulders to the left and you reach down

to the outside of that right hip rotate

those shoulders to the right just keep

that motion going nice and slow under

control almost done

just a couple more and let it relax all

right next one is our jumping oblique

twist go ahead and get ready and begin

so hopping back and forth those feet

really quickly trying to get those feet

to actually facing opposite directions

rotating around that torso only try keep

those shoulders facing straight for the

entire time but rocking those hips from

left to right as much as possible make

sure you keep this motion as quick as

possible only landing on those toes for

a split second before you're jumping

right back the opposite direction the

faster you go on this the more you're

going to get out of those obliques and

those abs

you

almost done just about four seconds left

and let it relax all right moving on the

next one this is a torso rotation this

is a stretch and an exercise all in one

go ahead and get ready and begin keeping

those legs perfectly straight and

keeping that back relatively straight

your swing down into the right swinging

down to the center slowly up the left

side until you're fully straight leaning

back just a little bit pause and then

reverse direction so nice and slow down

to the left side rolling out forward

coming to the center and then up the

right side pausing leaning backwards

just a little bit then right back

forward now as you lean to the side

that's gonna be the obliques as you lean

forward that's gonna be that lower back

and as you lean back that's gonna be

those abdominal muscles just so it goes

all the way around the entire core

really focusing on trying to get a lot

of range of motion out of it

almost done one more time through and

let it relax alright moving on to the

next one this is the high knee chop go

ahead and get ready and begin

so really drive that knee up nice and

high pulling those arms down crunching

forward just a little bit should be

feeling this in your hip flexor as well

as your abdominal muscles as you crunch

forward just keep that motion nice and

quick going from over top of your head

down to the outside of that right hip

and right back up again make sure it's a

really nice quick motion barely tapping

that foot to the floor and then driving

that knee right back up again

you

almost done about five seconds

and let it relax alright moving to the

next one we do the same thing on the

opposite side go ahead and get ready and

begin

so same motion this time drawing that

left knee up really nice and high bring

those hands down to the outside of that

left hip so remember again there's a

really nice quick motion second that

foot back behind you touching just

barely and then drive it near right back

up again

just keep that motion going under

control nice and quick

you

almost done about five seconds and let

it relax alright moving on to the last

one this is the waste pinchers go ahead

and get ready and begin bring that right

arm up and turn that right knee out to

the side and then slowly draw your knee

up really nice and high at the same time

as crunching that shoulder and elbow

down towards that thigh now keep that

motion relatively fluid barely tapping

that toe to the ground before driving

that knee right back up again really

focus on trying to pull that shoulder

down into that hip get a nice tight

squeeze in that oblique keeping that

motion relatively quick nice and

controlled contractions

you

almost done just a couple more

repetitions it last one nice tight

squeeze and let it relax all right we're

a switch sides do the same thing on the

other side go ahead and get ready and

begin this time pulling that left knee

up really nice and high pulling that

left elbow down crunching that left

shoulder down into that hip try to keep

that motion through your torso

straight sideways as much as you can try

to lean that shoulder forward trying to

crunch forward with those abs you just

want to use those obliques tipping

sideways only remember to keep that knee

out to the side as best you can try to

let it come straight up in front of you

you want to be kicking it straight out

to the side same thing with that elbow

you don't want it in front of your chest

you want out to the side of your chest

almost done just a couple more

repetitions and there's your last one

right there and let it relax good job

you just completed this ten-minute

standing ab workout routine

you

Key Vocabulary

Vocabulary	Meanings
abs /æbz/ A2	noun - the muscles in the stomach area
ball /bɔːl/ A1	noun - a round object used in games or exercises
controlled /kənˈtroʊld/ B2	adjective - done in a deliberate and careful way
crunch /krʌntʃ/ B1	noun - an exercise for abdominal muscles verb - to do a crunch exercise
dumbbell /ˈdʌm.bel/ B1	noun - a weight used for exercise
exercise /ˈek.sɚ.saɪz/ A2	noun - physical activity to improve health verb - to do physical activity
knee /niː/ A2	noun - the joint in the middle part of the leg
leg /lɛɡ/ A1	noun - one of the two parts of the body used for standing and walking
motion /ˈmoʊ.ʃən/ B1	noun - movement of the body
muscle /ˈmʌs.əl/ A2	noun - tissue in the body that helps movement
oblique /əˈbliːk/ C1	noun - a muscle on the side of the abdomen
rotation /roʊˈteɪ.ʃən/ B2	noun - movement in a circle
shoulder /ˈʃoʊl.dɚ/ A1	noun - the part of the body where the arm joins the body
slow /sloʊ/ A1	adjective - moving or happening at a low speed
stretch /strɛtʃ/ A2	verb - to extend a part of the body
torso /ˈtɔːr.soʊ/ B2	noun - the main part of the body without arms and legs
twist /twɪst/ A2	verb - to turn or rotate something
waist /weɪst/ A2	noun - the narrow part of the body above the hips
workout /ˈwɜːrk.aʊt/ B1	noun - a session of physical exercise