– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from fitness.com and

today I have a very short very effective

but and th workout for you you're not

going to need a single piece of

equipment for this and in under 5

minutes your muscles are going to be

screaming and burning like crazy let's

go ahead and get

started make sure that you do a warm-up

before you jump into this routine

otherwise we're doing 40 seconds on 5

Seconds off we're starting off with ski

squats so with the stance nice and close

feet close together just sink back into

a squat keep your back flat keep your

gaze forward make sure you're not

rounding your shoulders or tipping your

tucking your head in keep a nice flat

back and press up through those heels on

your way up make sure you're squeezing

your glutes on the way

up inhale on the way down exhale on the

way

up 10 seconds left next up we're doing

sumo squats so same thing we're doing a

squat but a lot wider stance on this

one all right so 5 Seconds rest very

quick

transition set those feet sneak down

into your squat so really deep same

rules keep your back flat your gaze up

press up through your heels you're going

to feel this one on the outside of your

thighs as well as your glutes

nice and easy so far

right just wait till the next

intervals um if you need to stop you can

it's a very quick routine but it is

pretty intense so if you need to stop

you can otherwise grab weights and you

can make it even harder but next up

we're doing pop

squats so we get a nice little break

here keep feet

moving and start it up so down

pop your feet back up together and each

time you're touching down with the

opposite

hand make sure you're not holding your

breath 15

seconds I just f another lower body

routine before this so I don't know how

these next couple intervals are going to

go it could get ugly bear with me two

one all right jog for just a second next

up we're doing a squat hold so just

sinking

down and staying here for 40

seconds they're already

complaining so again try to keep your

weight in your heels you can even lift

your your um the pads your feet up off

the ground that's how much you want to

be leaning

back stay as low as you can you can

always pop up stretch them out if you

need to otherwise stay

down okay the bad news is the next

interval is really going to hurt the

good news is we only have two

left okay our next one is a squat pulse

so same thing we're down into that squat

we're pulsing right here just staying in

that really painful part of it and not

coming

up okay this

Burns shake them out if you need

to so when you're pulsing it's really

smooth soft motion you're not jerking

just keep it nice and smooth

my thighs are done already I don't know

about you guys five seconds

left two one shake them out real quick

oh that burns okay last one jump squats

cuz what else

right keep pushing make sure you're

Landing soft

20 seconds left that's our halfway

point here you go it's okay to take a

break sometimes just a one or two second

break is enough to go back into it 5

Seconds two

one oh my

gosh okay

I hope you liked it make sure that you

do a cool down and stretch good J guys

this workout is complete

Key Vocabulary

Vocabulary	Meanings
squat /skwɒt/ A2	verb - to crouch or sit with knees bent and the buttocks near the heels noun - a resting position with knees bent and the buttocks near the heels
glutes /ɡluːts/ B2	noun - the gluteal muscles, especially the buttocks
pulse /pʌls/ B1	verb - to move in a rhythmic way noun - a rhythmic beating or throbbing
heels /hiːlz/ A2	noun - the back part of the foot below the ankle
routine /ruːˈtiːn/ A2	noun - a sequence of actions regularly followed
interval /ˈɪntərvəl/ B1	noun - a period between two events or times
thighs /θaɪz/ A2	noun - the part of the leg between the hip and the knee
burn /bɜːrn/ A2	verb - to feel a sharp pain or heat in a part of the body during exercise
stance /stæns/ B1	noun - the way someone stands, especially the position of the feet
transition /trænˈzɪʃən/ B1	noun - the process of changing from one state or condition to another
intense /ɪnˈtens/ B1	adjective - extreme and very serious
squeeze /skwiːz/ A2	verb - to press something firmly
jog /dʒɒɡ/ A2	verb - to run at a steady gentle pace
hold /həʊld/ A1	verb - to keep in a particular position
stretch /streʧ/ A2	verb - to straighten or extend the body or a part of the body