– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from Fitness winter

calm and today I have a body way only

cardio workout for you we're going to be

doing 45 seconds on with 15 seconds reps

and then a B a B format I've included

your warmup and your cooldown so let's

go ahead and get started alright so

we've got a built in warmup we're gonna

start off with that 45 on 15 seconds

rest structure but we're going to start

nice and light so that we like I said we

have a built-in warmup so go ahead and

get your feet moving we're gonna start

off with sidestep jacks so nice and

light start on one side just step out

and so you're doing the motion of a

jumping jack with your arms but you're

just kind of tapping lightly from side

to side instead of jumping so

increasingly these intervals are gonna

get Swaggart and sweaty ER his first

little bunch is quite easy

while our muscles are warming up after

that it's gonna turn into a sweat best

hopefully we're halfway good start to

pick up the speed as you get comfortable

as you start to throw your body warm up

ten seconds five

all right so 15 seconds rest remember to

always keep your feet moving never want

to be still doing this so at least a

boxer shuffle you can always make it

harder if you need to we're doing those

[Music]

kind of forces you to get a good stretch

to all the way down lower yourself up

squeeze your glutes push back up so if

you're not very flexible you can always

come here

bend your knees until you can get to the

floor your hamstrings are tight ten

seconds left five seconds

all right now we're going back to that

send it around of those sidestep jacks

so keep your feet moving for a little

arm work in there as well for that

warm-up two one here we go just side to

side enjoy the easy stuff won't last

make sure you're sitting up nice and

tall to make you good posture while

you're doing these exercises make sure

you're not doing kind of half

half-hearted jumping jack motion keep

your arms straight try to move slower if

you have to and get the full range of

motion instead of doing a quick no not

full effort version 10 seconds left to

one all right get this key moving

putting down into those walk down back

those five seconds two one here we go

I know I use variation of walk downs and

my routines often because I love them

they feel good but they've learnt so

many different muscles there's a lot of

different ways in my violin you're kind

of fun about 20 seconds left

10 seconds to 1 all right so next up we

are doing two knee pulls so we're still

and that logogram packed lower-intensity

warmup period but we're going to start

picking up here after this so again if

this is too easy step up the intensity

of your rest otherwise here we are so

we're one two one two so this is nice

and low impact if you want to step it up

mm-hmm

just add in some jumps you can always

make things easier or harder as you need

to

otherwise we just hear all about what

works for you go over halfway done try

to get a little crunch

flex your core while you're doing this

is definitely an ABS exercise as well as

a cardio exercise about five seconds

left

all right next up we're doing a lunge

plus a rotation

five seconds left here we go so we drop

down into that lunge rotate rotate in

the center we just come back up so your

legs are probably can you start burning

we are holding that lunge you're also

working your core about halfway already

if you're not feeling very warmed up yet

or if you're new to exercise you can

just keep your lunge nice and shallow

and just kind of step forward instead of

a really deep lunge but if you want to

make it harder sink down into it I'm

here here spectre-2 one all right

fifteen seconds rest so if you're not

sweating at all you know we're several

minutes and at this point we're quite

good ways in so you can start to really

step up those intensities of both the

intervals and your rest periods all

right - knee pulls so like I said the

harder version start jumping around and

you can always mix it - so if you're

here and you start to get winded well

your emotions start to get sloppy take

it back down and honestly the

combination of both is a really great

way to make pretty much any routine you

work for yourself and to improve your

fitness really well because you can

always alter it modify it and push

yourself when you need to and then lay

back when off in intensity a little bit

but you're not stopping just five

seconds left

all right so we're doing that lunch

facilitation like I said even more bit

challenge step up your best best

intervals two one here we go sit down

turn to each side come back up so after

this point of the routine now that

you're nice and warmed up you can also

make it quite a lot harder by adding

weight so holding onto weights while you

do this kind of stuff makes it a lot

more difficult got about 20 seconds left

ten five right next up we're doing two

jumping jacks plus a lateral jump here

so this is one of those exercises to

make you feel a little bit I'm

coordinating but that's the whole point

I'm teaching your brain to pay attention

to what you're moving so two jumping

jacks plus from the center do your jobs

here so you'll notice I'm doing my first

ladder jump and a different sign each

time you're going to want to do the same

so if I jump last here you jump right

first the next time I'm going to get

more comfortable sky to jump further and

further on each side to one my right

next up yeah push it up Plus reach Oh

drop down your match is about 105

seconds left

here we got us up do the harder version

push up they can tap your foot behind

you come back down do another pushup

turn the other way so not only are you

getting all all the benefits of the

push-ups there are tons they've hardly

any muscles you're not working during

push-up also getting extra butt work the

antics of core work because of that

rotation is just a few minutes away from

one great

five seconds all right jump back up

those lateral jumps plus Jax always

remember make that the rest as hard as

you need to you can do burpees if you

want be my fist - jumping jacks

- make sure you're not holding your back

remember it's always okay this is if

you're really struggling take an extra

break quick drink of water you can come

right back into it just don't walk away

from it three two one rest take some

deep breaths you can start doing

push-ups right now if you want to take

out that I'm older I started up pushup

keep your core pulled in try to keep

your spine women move back left about

half way got about ten seconds left to

run okay so here's your water break keep

your feet moving

don't go away too far and start right

back in in just a minute

you

alright we're ready to tackle the second

half of this routine we're doing the

same thing we're starting off for Swiss

foot jumps plus a squats okay go ahead

get your feet moving

we'll be doing some fun cardio here so

one two three four drop down first

cotton mill one two so try to leave a

different foot each time so make sure

you're sinking down keep your back flat

for that squat keep your weight in heels

try to land soft on your feet for those

jumps about five seconds left

alright next up we've been play Jack

with so this did you know a soft surface

but actually I'm using my feet so your

toes otherwise you're here take your leg

up as high as you can he's the other leg

up as high as you can no three jacks

repeat this time leading with the

different leg squeeze those gluts try to

pull in your core again you're working

your entire letting this

five to one right back to those flutter

kicks or those Switchfoot jokes with the

spots remember make that the rest as

hard as you need you three two one here

we go so one two three four down take a

break me too

three two one alright check down the mat

for doing those pling checks again so do

it this way so you can see what my legs

are doing back here five seconds left

[Music]

here we go for those next up we're doing

a lunge plus it out ten seconds right

here

down top here up back up switch feet

down over halfway right here seven

seconds two one all right drop down to

the floor you'll be doing science it

rises so I'm going to start out on my

right side the next rule on my left so

whichever way you do it remember so you

don't end up ignoring on your side two

one here we go

all right so up it's rising up three we

hit do you want to make this harder you

can go on your toes just like this

otherwise stand please just coach

upwards

try to keep this elbow joint right

underneath your shoulder turn that this

slide she feeling this in this hip when

this outside guy as long as this side

and of course your core your beliefs

about five seconds left

all right

jump up can you do those weird balls

again there's one's about

alright so hands over head lunge forward

I'm down to the floor come back up start

it over on the other side

about ten seconds left

all right so remember which side you're

on last time go ahead and lay down on

the opposite side doing those hip raises

again and then after this thing we have

one more group left before I pull down

you go up I keep it nice and steady

never really rest on the ground you're

only hovering here so your muscles stay

contracted the entire time

that's halfway

10 seconds left 3 2 1

right next up we're doing the supine

plank reach so this one's kind of fun

we're gonna start on one side I'm going

to start with this leg straighten out

so the resting point of this motion is

tucking your hand in right here and then

we're gonna press up so we get a lot of

glute work on each side stretch before

you tuck that down again you're not

resting here you'll be hovering before

you push back up so you should feel it

in your thighs your upper body your

gluts and your lower back try to use

really smooth movements about 15 second

flush

right next up we have squats plus Silas

so then do a lift on each side in

between their squat here we go

squat there we go well actually we'll

just do one sorry I lied so squat and

then come right back up with your weight

in that leg so you're actually doing a

lot more work each time on one of your

legs so it's a good way to build

strength and balance and if you need to

you can hold on to something while you

do this but if you're not it definitely

takes a lot of core work honestly

something like this is a million times

better for your apps than any kind of

crunch you could ever think of ten

seconds left so whichever leg you had

extended last time is coming in oh yeah

sorry to do opposite leg position so

we're tacking it on this side this time

here we go so we press the up come back

down I remember not to let your body the

rocks look around completely remember to

keep breathing it's really easy to hold

your breath here

squeeze the top two one all right when

it relaxed we've got 15 seconds and then

one more active interval then a

cool-down and you'll get your workout

complete for the day to keep moving from

our squat plus I like this here we go so

down lift up I'm trying to make this as

controlled as you can you don't want to

be just throwing it up there you don't

use monitoring you and control the

entire time no cheating

it's tempting right just about 20

seconds left

five seconds all right that does it for

your cardio I'm gonna bring our heart

rate down and stretch out those muscles

so keep your feet moving for a second

just some nice deep breaths here all

right

clean your feet nice and slow stretch

overhead stretch as far as you can for

the entire way it all the way the top

now lean to one side ever so slightly

gently as far as you can no the other

more time on each side

next we're gonna swing down and then

it's circle towards one of our toes so

slowly stretching the entire way down to

one toe then walk slowly over to the

other I'll come back up so whatever your

range of motion is you have to respect

it and never push it stretch to where it

hurts

move nice and slow always no bouncing to

try to get more range of motion just

doodle you can do that once more so you

should feel this in your lower back and

the back to your thighs now go down once

more opposite direction

alright now were to go into a warrior on

one side so one foot pointed forward

when perpendicular arms out I mean into

it as much as you need you to feel

stretch

take a couple nice deep breaths here and

tip forward so rest your arm on your

thigh arm straight up stay here for a

couple breaths

alright now fold forward and rotate your

deep runners lunge go down as far as you

need to to get a good stretch feel this

in your groin here blows through these

aside slowly up straighten that leg but

keep reaching for that toe now you're

gonna feel this through the back of this

side that's straight now come back up

same thing on the opposite side so point

this what's for this one in line with

your hands lean forward as much as you

need to you to get a good stretch

right now tilt forward straight in here

open your chest up a nice stretch

going forward over this foot that deep

lunge

and straighten that way which is

breaching for that toe

all right you know come back up mr. Cho

front of those thighs

watch your steps so you need to hold

onto the wall for balance that's fine

otherwise pull your foot up as far as

you meet you get a stretch to the front

of your thigh

switch sides

all right now if you've got an open wall

or anything to mess your hand yes we're

gonna do a chest stretch so place your

hand against the wall straighten your

arm and then slowly rotate away until

you feel stretch all through here

you know make sure you drink lots of

water after this just lost a lot of

water through our workout we need to

rehydrate as soon as you can alright

switch sides so opposite hand rotate

away you feel a good stretch

right now let's walk down into a plank

nice and slow I'm doing that stretch and

you're way up there now you're gonna

stay here and kind of walk so put your

weight in one leg lift the other off the

ground so you're pressing your heels

down towards the mat as much as you can

to try to get a good cat stretch

and switch keep it a nice fluid movement

just hold it for a few seconds each

all right oh come down this away deliver

yourself to that man put your feet over

and press up for a cobra stretch

now push back hold over onto yourself or

Child's Pose so you should feel this

through your shoulders as well as your

lower back

okay let it relax okay guys that's it

for this workout you made it all the way

through congratulations I hope you'll

come back and work out with us tomorrow

otherwise a good job this workout is

complete

Key Vocabulary

Vocabulary	Meanings
warmup /ˈwɔːrmʌp/ B1	noun - a period of light exercise before strenuous activity
cardio /ˈkɑːrdi.oʊ/ B1	noun - exercise that improves heart health
interval /ˈɪntərvəl/ B2	noun - a period of time between two events
structure /ˈstrʌktʃər/ B2	noun - the arrangement of something
sidestep /ˈsaɪdstep/ A2	verb - to move to the side
motion /ˈmoʊʃən/ B1	noun - the act or process of moving
muscles /ˈmʌsl̩z/ A2	noun - tissues that produce force and movement
comfortable /ˈkʌmfərtəbl̩/ B1	adjective - feeling relaxed and at ease
flexible /ˈfleksəbl̩/ B2	adjective - able to bend easily
squeeze /skwiːz/ A2	verb - to press something tightly
hamstrings /ˈhæmstrɪŋz/ B2	noun - muscles at the back of the thigh
rotation /roʊˈteɪʃən/ B2	noun - the act of turning around an axis
intensity /ɪnˈtensəti/ B2	noun - the degree of strength or force
modify /ˈmɑːdɪfaɪ/ B2	verb - to make changes to something
core /kɔːr/ B1	noun - the central part of the body
balance /ˈbæləns/ B1	noun - the ability to stay upright
stretch /stretʃ/ A2	verb - to pull or extend something