– English Lyrics

Lyrics & Translation

[English]

this is Fitness blenders hit cardio and

abs

workout in this workout routine we're

going to start off with a quick cardio

warm-up followed by an ABS and oblique

specific workout then a hit cardio

workout for the total body and then

we're going to finish it off with cool

down and stretch now none of the

sections of this workout use any

equipment whatsoever so you're not going

to need anything to this routine other

than an optional exercise mat so let's

go ahead and get started with our

warm-up cardio we're going to be doing

each exercise for 40 seconds each and

we'll be starting off with a boxer

Shuffle go ahead and get those feet

moving stand up on the ball of your foot

moving relatively slowly at first

remember this is just a warmup just take

your time to slowly increase that core

temperature slowly start getting that

blood pumping around your body you don't

need to go into a really really quick

really really intense movement at the

very first just moving back and forth on

those feet again trying to St up on the

ball of your foot really nice quick

motion speeding it up as your body

starts to feel more and more limber more

and more

warm about 15 seconds left keep those

lungs open nice full deep breath

starting to push more oxygen into your

system as much as you can and we got

about 5 seconds left until we move to

our walk down

Cobra and start up drop down like you're

touching those toes walk out with those

hands to a full plank drop down to the

ground Arch that chest up as you press

those hands in the ground slowly back

down then press into those hands coming

back up to that full standing position

just keep alternating back and forth

nice slow motion pause in each position

for just a split second before you move

to the next you want to make sure that

you're not starting to Arch that back

and come up into that Cobra until you're

completely flat down against the

ground just keep that motion going keep

those lungs open got 10 seconds

left moving off to a four twist plus a

toe touch so going be doing a rotational

Twist on that

chest and go and come up from that last

one go and stand straight up rotating

that chest left to right you do it four

times on fourth time and come down and

touch a toe and rotate again keep that

chest straight up and down trying to

keep those hips relatively straight

forward rotating those shoulders as far

as you can from left to right remember

every single time you do that fourth

rotation you're reaching down towards

the foot and make sure you reach down to

a different foot every single

time about 15 seconds left keep it going

keep those lungs open now remember this

is still your warm-up so you're trying

to open up your range of motion as much

as you can trying to warm your body up

still so don't worry about going too

quickly now we're almost done we're

moving off to a lunge plus a shoulder

stretch next going and switch it lunge

out with one foot forward stretch those

hands back up behind you take your time

again this is still just a warm-up so

nice long step dropping down as low as

is comfortable keep that rear leg

extended out straight back behind you

rather than bending that knee to get a

little extra stretch that hip flexor and

through the front of that torso just

keep that motion

going altering back and forth trying to

get a good good stretch of those hands

up over your head as well as kind of

leaning that torso back just a little

bit to stretch those abdominal muscles

and that hip flexor of the leg you're

keeping behind you got just a few

seconds left until we move to just a

traditional squat just trying to open up

that hip joint for this next one and go

ahead and switch it off into that squat

feet wider than shoulder width apart

dropping those hips down as low as you

can control keeping that back really

nice and flat making sure the angle of

your chest and the angle of those shins

is about the same really focusing on

trying to keep weight evenly to squ

between your toe and your heel remember

this is more to focus on just increasing

your overall range of motion warming

those muscles up so really work that

range of motion don't worry about going

too quickly make sure you're just making

those muscles work as much as you can

while under a nice controlled position

and without using extra weight all right

we got just a few seconds left until we

move off to high

kicks and go ahead and switch standing

up nice and straight and tall you're

going to kick one leg out in front of

you reaching down towards that toe with

the opposite hand as foot so left hand

to right foot right hand to left foot

try to keep that leg relatively straight

you can have a little bit of a bend in

your knee we're trying to warm up your

hip FX through the muscle through the

front of that hip joint as well as those

abdominal muscles but we're also trying

to stretch that lower back and that

hamstring to get a little bit more range

of motion out of it for the Motions that

are coming up next so make sure you're

really trying to work that range of

motion try not to kick it out of control

you want a nice controlled raise with

that leg rather than uncontrolled swing

or kick got about 5 seconds left till we

have a slow Burpee coming

up and go ahead and start feet just

about hip or shoulder width apart drop

down one foot comes out then the next

then one foot comes in then the next and

you stand right back up again hands over

your head before you drop back down and

start that position again just like a

regular Burpee you're just doing that

leg motion a little bit slower you're

not hopping out with both feet you're

just moving one foot at a time nice and

slow just keep that motion going nice

full extension on the legs so really try

to get to a full plank position when you

have both those feet out and make sure

you're trying to get a really nice full

extension over your head every single

time you stand back up got just about 5

seconds left until we have butt kickers

we're almost done with this

warmup and start into those butt kickers

get those feet moving nice quick motion

barely letting that foot touch the

ground before you bring it right back up

again we're getting towards the end of

this warmup so you should have a little

bit of a sweat going at the very least

you should be nice and warm by this

point those lungs should be working a

little bit harder you should be

breathing a little bit more quickly

making sure that the rest of your body

is nice and warm and yet blood should be

pumping around your body with no problem

just keep those feet moving the fast you

Mo move them the more you're going to

get out of this as far as that warm-up

goes we want you to get to the point

where you're starting to actually get a

little out of breath and you're starting

to break a sweat by the time you're done

with this warm-up so start pushing a

little bit harder if you're not there

already we have one more thing to go

which is going to be jumping jacks we

got a couple seconds to start and start

them up nice full jumping jack keep

those arms as rig as you you can keep

those legs as rigid as you can hopping

those feet out the same time those arms

C over your head and hopping those feet

back in together those arms come down to

your thighs just nice quick motion back

and forth try to get it going as quickly

as you can like I said this is your last

exercise for this warmup so you really

want to get yourself tired out before

you move into that hit routine so really

push yourself on this uh jumping jack

make sure you're moving as quickly as

you can keeping all those muscles nice

contracted but don't forget to breathe

keep those lungs open

almost done just five more seconds to go

keep pushing it keep those lungs

open and let it relax good job go back

to that box or Shuffle just keep those

feet moving for a little bit longer

we're going to be moving into our Core

workout next we have 15 different

intervals to go through with 50 seconds

on and 10 seconds off so to get ready go

ahead and grab your exercise mat and

let's drop down to the ground our first

exercise is going to be three toe

touches plus two single leg Jack knives

and start it three toe touches

and then one single leg jack knife on

each

side three more toe

touches and again one more single leg

jack knife on each side very good make

sure those core muscles are nice and

tight never let them release always

keeping them contracted through the

entire exercise at no point should you

be letting them relax always try to keep

that lower back flat against that mat

it's going to try to lift up on you the

entire time especially when you go to

that full jack knife position but try to

keep that lower back down flat against

that mat and try to keep those legs

straight the entire

time just keep it

going about 10 seconds

left 5 4 3 2 1 and let it relax our next

exercise is going to be a mini scissor

kick five 4 3 2 1 and start up get those

feet going Crossing back and forth left

and right over top of each other make

sure you're altering which foot is on

top every single time with those legs

out about a 45° angle keep those abs

nice and tight that back flat against

that mat and if you need to make it

easier you can always bring those legs

more straight up and down so the more

perpendicular to the ground those legs

are the easier it's going to be for

those abdominal muscles now on the other

side if you want to make it more

difficult then just drop those legs down

close to the ground like a couple inches

off the ground it'll really make those

abdominal muscles and those legs have to

work a lot harder so just choose the

position you want just keep Crossing

those legs back and forth over top of

each

other got just about 10 seconds left

keep those lungs open keep it

going 5 4 3 2 1 and let it relax our

next exercise is going to be plank

steps 5 4 3 2 1 and start up and going

and come up in that full plank position

walking those feet in and out make sure

you're alternating which foot you lead

with every single time and to do that

all you're going have to do is that last

foot to come in tap it and bring it

right back out again and that should put

you with a different foot starting than

you did the time before so just keep

alternating back and forth moving those

feet in and out making sure you're

constantly leading with a different foot

each time you start that progression

that start that motion but the main

thing is try to keep those hips low keep

those legs straight keep that back flat

try to keep a straight line from

shoulder to ankle those abs are have to

work really hard those hip flexors and

quadriceps are have to work really hard

so if they start getting a little bit

tired and those hips start coming up

that's okay just try to keep them as low

as you

can five 4 3 2 1 and let it relax our

next exercise is a leg drop pull 5 4 3 2

one and start up slowly drop those legs

down towards the ground tuck those knees

in towards your chest heel to your butt

then slowly extend those legs back out

again bring them straight up from the

ground all the way up straight over top

of those hips and then right back down

again hovering above the ground before

you tuck those knees in just keep

altering back and forth it's going to be

really hard to get those legs back up

from that bottom position once you

extend those legs back out but try to

keep that leg as straight as you can try

to keep that lower back flat against

that mat if you need to on the way back

up keep those knees slightly bent to

make it a little bit easier but make

sure you're trying to do as hard of a

version as you possibly can trying to

keep those legs as straight as you

possibly can the entire time keep

checking those abdomin muscles keep that

back against that mat keep those lungs

open 5 4 3 2 1 and let it relax our next

exercise is a bicycle leg drop 5 4 3

2 one and start up with this exercise

you're going to do a nice big circular

motion with those feet every single time

one leg comes down towards the ground

you're going to do a nice slow leg raise

with that one leg drop it back down and

then start that circular pattern over

again with those feet just keep

alternating back and forth keep those

abs nice and tight keep those lungs open

just keep those feet moving now if you

need to make this exercise a little bit

easier instead of keeping a fully

extended leg when you're raising that

leg up you can bend that knee slightly

the more you bend it the easier it's

going to be to lift it up or if you want

to make it harder then you're not going

to bring that knee you tuck in towards

your body quite as close so keep that

knee out away from you so that knee is

right above that hip joint or even a

little bit further out from that just

makes those abs have to work a little

bit harder we're almost done 5 4 3 2 1

and let it relax our next exercise is

going to be a circle

crunch 5 4 3 3 2 1 and start up so

starting laying flat on your back like a

traditional crunch you're going to

Crunch up but you're going to start up

across the left come up to the center

down across the right back down to that

Center position then up across the right

back across the left and back down again

in the opposite direction so just think

of trying to draw a circle with your

head so making sure you're trying to get

a really nice big range of motion not

only forward in a traditional crunch

motion but also left and right as you

come up to the left down to the right or

up to the right and down to the left

just keep that motion going keep those

abs nice and tight try not to let them

release when you drop back always try to

keep them just a little bit

tight 5 4 3 2 1 and let it relax our

next exercise is going to be a swimmer

pulse 5 4

3 2 1 and start it up starting this

exactly like a traditional swimmer

motion one arm one leg is going to come

up so that left arm right leg opposite

arm and leg squeeze them up and pulse

them twice drop them down then switch

over the other side squeeze those up

Pulse twice and back down just keep

those lungs open keep that face facing

down towards the ground the entire time

constantly Contracting through that

lower back through those glutes and

through those shoulders keeping those

hands and legs up off the ground so the

heart harder version is keeping those

hands and feet hovering all the time if

you want to make it a little bit easier

you can always let that opposite arm and

leg the one you're not using completely

relax against the ground while that

other side is

up 5 4 3 2 1 and let it relax our next

exercise is a downward dog with a knee

tuck

5 4 3 2 1 and start up go and press up

in that full downward dog so you want to

make it sure you have a nice straight

line from wrist to hip and hip down to

ankle trying to shove those heels down

into the ground the entire time feet

just about hip to shoulder width apart

then you're going to drop those hips

down tucking one knee up underneath you

try to tuck it up towards your chest as

much as you possibly can trying to get

those hips to kind of drop down a little

bit almost coming down into like a plank

position so straight line from shoulder

to ankle then you push right back up to

that downward facing dog and pull that

opposite knee under the next time every

single time you pull that knee under you

want to actually bring it across

underneath your body so you're trying to

get say like your left knee across to

your right hand and your right knee

across to your left hand we're almost

done 5 4 3 2 one and let it relax our

next exercise is a side plank drop up

with a kick 5 4 3 2 1 and start up

starting on that right side on that

elbow and that knee the left leg kicked

out nice and straight you're going to

drop that hip down towards the ground

hover just a little bit squeeze it right

back up nice tight squeeze and then kick

that leg straight in front up towards

your hand slowly extend it back out in

straight line with your body before you

drop that hip again just keep altering

back and forth between those two motions

making sure you're keeping a really nice

tight squeeze those that lower back and

those obliques as well as through the

outside of that thigh of that knee that

you have on the ground just keep that

motion going keeping those lungs

open we're almost done just about 10

seconds

left 5 4 3 2 one and let it relax all

right we're going to do that same exact

exercise this time on the opposite side

5 4 3 2 1 and start up this time up on

your left elbow and knee with that right

leg out extended remember drop those

hips down nice and low hover them just

off the ground squeeze them right back

up with a nice straight line through

your body before you kick that leg

straight out in front of you trying to

reach it out with that hand then slowly

extend that leg back out line with your

body before you drop those hips back

down make sure you're keeping those abs

back and obliques nice ni and tight the

entire time make sure you're Contracting

to the outside of that thigh as well

just keep those lungs open and keep that

motion going nice and

smooth and we're almost done just keep

it going got 10 seconds

left five 4 3 2 1 and let it relax

our next exercise is going to be a

Russian

Twist 5 4 3 2 1 and start up sitting on

that tailbone keep that back perfectly

flat as you rotate those shoulders left

to right if you want the harder Vision

just like Kelly did bring those feet up

off the ground just makes those core

muscles have to work that much harder

the further you lean back with that

chest and extend those legs out for

counterbalance the harder it's going to

be the more straight up and down you

keep that chest the easier it's going to

be so just kind of move into whatever

position you need to try to get the most

challenge you can as long as you can

still control it the main thing you want

to focus on is keeping nice control

under the motion the entire time never

kind of swinging those arms around

keeping that back nice and flat the

entire

time just keep those lungs open keep

that motion going really focusing on

trying to get as much rotation left to

right as you can you have under 10

seconds left to

go 5 4 3 2 1 and and let it

relax our next exercise is going to be

flutter kicks 5 4 3 2 one and start up

laying flat on your back those hands

flat down against the ground make sure

those hands are not underneath your butt

you don't want to place them underneath

your butt otherwise that makes those abs

not have to work anywhere near as hard

so keep those hands out really nice and

wide away from those hips moving those

feet back and forth completely extended

for the hardest version really nice big

sweeping motion with those legs make

sure they're always under control though

you should be able to stop at any point

during this motion and just control it

and hold it right there so don't let

those legs get out of control always

keeping that thigh the top of that thigh

contracted that quadricep as well as

that hamstring and inside outside thigh

to keep those legs under control going

in a nice straight line make sure those

abs are nice and tight press that lower

back flat against that

mat 5 4 3 2 one and let it relax our

next exercise is going to be a reclined

oblique twist five four 3 2 1 and start

up so laying back propping yourself up

with that left elbow you're going to

reach across with your right hand down

towards your left leg again try to keep

that left leg nice and straight bring it

straight up about a 45° angle off of

your hip or even straight up

perpendicular off the ground just make

sure you're getting a really good

rotation to those shoulders with that

right arm that right shoulder crunching

up towards that left leg so just keep

that motion going keep those lungs open

now I know those abs and that leg are

going to be really nice and tired if you

want to you can switch off to the easier

version like Kelly just did here keep

that leg flat down against the ground

but still crunching forward and across

with that right hand just keep it going

as long as you can if you want to or if

you can go back to that full extension

on that leg to make it that much

harder five 4 3 two one and let it relax

good job now we get to do the same thing

on the other side five 4 3 2 1 and start

it up so this time propping yourself up

with that right elbow reaching up and

across with your left hand towards your

right foot keep that right leg nice and

extended bring it straight up as close

to your body as you can as you rotate

that left shoulder forward and across

trying to get your hand as close to that

foot as you can without bending that

knee so try to keep as straight as you

can that knee is going to want to bend

on you a little bit which is perfectly

fine the straighter you keep that leg

the harder it's going to be if you want

to make it a little bit easier keep that

knee bent a little bit more or like

Kelly just did here keep that leg

completely flat against the ground just

keep that motion going try to mimic the

same number of repetitions with a full

extension on this one as you did on the

opposite leg we're almost done just

about 10 seconds

left five four

3 2 one and let it relax our next

exercise going to be five toest crunches

plus an overhead stretch 5 4 3 2 1 and

start up so Contracting those thighs

keeping those legs nice and straight

right up above that hip joint you're

going to Crunch up towards those toes

doing a toe touch crunch five times keep

those shoulder blades up really nice and

high then drop those shoulder blades

down stretch those hands over top of

your head let those abs release for just

a second but keep those legs up there

then come right back up another five

crunches just keep that motion going

keep those lungs open make sure you're

getting a really nice tight squeeze

trying to get those shoulders up off the

ground as high as you possibly can

reaching up towards those toes as much

as you can for every single one of those

repetitions on that toe touch crunch

every single time you drop back down

stretching those hands over your head

you can let those abs release and rest

for a split second but go right back

into those toe touch crunches as quick

as you

can five

4 3 2 1 and let it relax nicely done

that was the last exercise of our core

portion of this routine which means

we're going to give you a nice little

water break here before you st into hit

so go ahead and grab a drink of water

take a little bit of a breather we'll be

back in just a few

seconds all right we just have a few

seconds until we start into our hip

portion of this workout we are going to

be doing doing 20 seconds on and 10

seconds off four times through per

exercise and we're going to go ahead and

get this started off with our first

exercise which is going to be squat pops

remember four times through for each one

and start it up there's a really nice

quick hop motion with those feet so pop

those feet out about twice shoulder

width apart squat down nice deep squat

one hand drops down to the ground then

back up squat down again for the next

one but that opposite hand goes down

make sure you alternate 5 4 3 2 2 1 and

let it relax that's one down we got

three more rounds to

go 5 4 3 2 1 and start up now again make

sure you're moving really nice and quick

hop in those feet in and out nice and

fast getting a deep squat every single

time Reaching Forward one hand at a time

down to the ground barely touching the

ground and back

up 5 4 3 2 2 1 and let it relax good job

that's two down two more to go 5 4 3 2 1

and start up keep that motion quick keep

it under control make sure you keep

those lungs open and all those muscles

to your core and those arms are

contracted as well as working those

legs 5 4 3 2 two 1 and let it relax

that's three down we just have one more

round to go make sure you push it 5 4 3

2 1 and start it up you get a little

longer rest break after this one so make

sure you're pushing as hard as you can

nice Deep full range of motion on that

squat every single time nice quick hop

back up every single time just keep it

going 5 4 3 two one and let it relax

good job that was the last round of

those which means we are moving on to

our next exercise the Burpee thigh slap

now this is a brutal exercise but try to

push through it as hard as you possibly

can make sure you're trying to drive

those knees as much as possible if you

need to make it easier you can always

switch off to a regular high knee 5 4 3

2 one and start up like I said this is a

rough exercise but try to do it as clean

as you can

out to a full plank position bring those

feet back underneath you nice quick jump

driving those knees up bring those knees

up to those hands rather than those

hands down to those knees just keep it

going 5 4 3 2 one and let it relax good

job that was our first one done we got

three more to go 5 4 3 2 1 and start up

now you know what to expect on this

round just keep keep that form as clean

as you can I know that body and those

legs are going to be screaming at you

the entire time to quit but just keep

pushing through it if you need to slow

down that's fine just don't stop

moving 5 4 3 2 one and let it relax very

good job that's two down we got two more

to go 5 4 3 2 1 and start up make sure

you're still focusing on a nice clean

form on this one getting those legs all

the way out for that Burpee kicking

those legs out to that full plank

position then driving those knees up as

hard and as high as you can up to those

hands rather than those hands down to

those

knees 5 4 3 2 one and let it relax good

job we have just one more round to

go 5 4 3 2 1 and start it up I know that

bodies me tell you to stop you can see

Kelly's face telling you that she can't

believe she's doing another round of

this but keep trying to push through it

try to keep up with Kelly if you can

move even faster than her we're almost

done this is your last round 5 4 3 2 one

and let it relax very well done that was

a really hard exercise to push through

we've got one that's just a little bit

easier coming up next it's a brad Jump

Plus two jumping jacks so take a little

bit of a breather be starting into this

in just under 10

seconds 5 4 3 2 one and start up do a

nice long broad jump forward two jumping

jacks then 180° turn and start it back

the opposite direction make sure that

every single time you do that turn you

do it in opposite direction so you're

doing it both to the left and the right

rather than always in the same

direction 5 4 3 2 1 one and let it relax

good job that's one down three more to

go 5 4 3 2 one and start up again nice

long broad jump two jumping jacks nice

and quick then that jump back again make

sure all those muscles through your body

are nice and tense keeping those lungs

open trying to push 100% into that jump

every single

time 5 4 3 2 one and let it relax two

down two more to

go 5 4 3 2 1 and start up just keep

focusing on that nice clean form make

sure those jumping jacks are nice and

solid nice and quick make sure every

single muscle through your core your

abdominal muscles obliques lower back as

well as through those legs are tense the

entire

time 5 4 3 2 one and let it relax nicely

done that is three down we just have one

more round to go five 4 3 2 1 and start

up nice long full braad jump remember

there's your last round so 100% effort

with every single motion you're doing

every single jump every single jumping

jack keeping that body moving constantly

we only have a few seconds left to go so

keep pushing through it 5 4 3 2 2 1 and

let it relax very well done that's the

last one of those which means we're

moving on to our next exercise which is

going to be lateral jumps so you want to

stay really nice and low on this one

again 100% effort jumping as far as you

can left to right every single time no

stopping we're going to start up here in

just a few seconds 5 4 3 2 one and start

up now like I said try to keep those

hips nice and low you want all that

effort going left to right jumping as

wide as you can rather than jumping up

so try to keep that motion just left to

right keeping those hips relatively

constant

height 5 4 3 2 1 and let it relax well

done that is one down we got three more

to go 5 4 3 2 1 and start up again nice

wide jump 100% effort if you want to

make it a little bit easier then let

that rear trailing leg actually touch

down for a little bit of extra support

when you land otherwise keep it up off

the ground hovering to make it a little

bit

harder 5 4 3 2 one and let it relax

that's two rounds down two more to

go 5 4 3 2 1 and start up 100% effort on

each one of those jumps make sure you're

keeping those lungs open trying to get a

really nice broad jump every single time

keeping all those muscles under control

all those limbs under control just keep

it

going 5 4 3 2 one and let it relax

that's three down we just have one more

round to go 5 4 3 2 1 and start up with

this last round make sure you're push

100% effort on each one of those jumps

trying to get as wide as you possibly

can keep those hips low I know those

legs are tired but try to keep those

lungs open and keep those legs

moving 5 4 3 2 one and let it relax good

job that was your last one of those

which means you are done with that

exercise we're going to give you a

little extra break here to go and grab a

drink of water if you want one if you

need a little extra rest feel free to

hit the pause button otherwise we'll be

starting back in and just just a

second all right let's go and get ready

for our next exercise which is going to

be a traditional push-up remember again

we're doing 20 seconds on 10 seconds off

four times through and start them up now

you can do these off your knees or off

your toes remember you're doing four

rounds of this so you can start with

your toes and then always move to your

knees if you need to but try to do the

hardest version you can nice full

extension on those arms trying to get

down as low to the ground as you can

each

time 5 4 3 2 one and let it relax nicely

done that's one round down we got three

more to go 5 4 3 2 1 and start it up

concentrate on that form trying to make

sure you keep a nice straight line from

that shoulder all the way down to that

knee if you're doing a half version or

from that shoulder all the way down to

that ankle if you're doing a full

version just try to keep going through

it nice clean

form 5 4 3 2 one and let it relax that's

two down two more to

go 5 4 3 2 1 and start it up keep those

lungs open really focus on that full

range of motion on those arms trying to

get down to the ground barely hovering

off the ground all the way up to a full

extension on that arm but don't

completely Ely lock that elbow

out 5 4 3 2 1 and let it relax that's

three down just one more round to go 5 4

3 2 one and start up this is your last

round and I know those arms are pretty

much giving out on you by this point but

try to keep pushing through it nice full

range of motion the entire time try to

keep the speed up as much as you

possibly can keeping that form

clean 5 4 3 2 1 and let it relax very

good job go ahead and let those arms

completely relax that is the last one of

those which means we're moving on to our

next exercise the lunge with a tap and a

kick so make sure you get a nice full

range of motion on that leg we're doing

it just on one side of the body this

time we'll do the same thing on the

other side for the next round five 4

three two one and start up standing on

that left leg just moving that right

kicking that right leg in front of you

and then kicking it back behind you

dropping down to the ground touching the

ground with that right hand and then

right back up again for another kick

just keep that motion

going 5 4 3 2 1 and let it relax good

job that's one down three more to go

same side five four 4 3 2 1 and start it

up so you want to do this motion as

quickly as you can but you also always

want to be under control so make sure

you're moving as quickly as you can as

long as you can control it making sure

that all those muscles through your

upper body and through those legs are

constantly contracted keeping everything

controlled 5 4 3 2 1 and let it relax

good job we're going to switch off to

the other side for these last two rounds

5 4 4 3 2 1 and start up so this time

standing on that right leg kicking that

left leg and reaching down towards the

ground with that left hand so make sure

you're doing the same exact motion

trying to keep the same speed up you did

on the other side just make sure again

you're keeping it under control 5 4 3 2

1 and let it relax that's three down

just one more to

go 5 4

3 2 1 and start up again keep that

motion as quick as you can but make sure

it's under control keep those lungs open

but keep all those muscles through your

legs your core and your upper body

contracted to help you keep control of

that

motion 5 4 3 2 1 and let it relax good

job that was the last one of those which

means we're moving on to the next

exercise the 3 2 one squats so with this

one you're going be dropping down to

three different positions pausing at

three different positions then once you

get down to the bottom it's a nice quick

hard jump as high as you can and then

you start it over 5 4 3 2 1 and start it

up you want to break that squat into

three different sections pausing at each

one of those points once you get all the

way down to the bottom jump as hard as

you possibly can nice full jump squat

then start right back into it again

5 4 3 2 1 and let it relax that's one

round down we got three more to go 5 4 3

2 1 and start up focus on keeping those

knees bent always in a little bit of a

squat the entire time never completely

locking your knees out and letting your

legs rest you want those legs to

constantly be having to work just keep

it going

5 4 3 2 1 and let it relax nicely done

two down two more to go 5 4 3 2 1 and

start it up make sure you're getting

100% effort on every single squat jump

really trying to get up off the ground

as high as you possibly can before you

jump right back into that squat pulse

again three different positions

constantly working those legs

5 4 3 2 1 and let it relax that's three

down we just have one more round to go 5

4 3 2 1 and start up this is your last

round through of this so make sure every

single one of those jump squats is as

hard as you possibly can get as much

distance off the ground as possible nice

slow recoil dropping down three

different positions on that squat

5 4 3 2 1 and let it relax nicely done

that was the last one of those which

means we are also done with our hip

portion of this routine which all we

have left is our cool down and stretch

so let's go ahead and get started so go

into a box or Shuffle keep those feet

moving keep that heart rate up just a

little bit start bringing it down nice

and slow just gradually start slowing

these motions down as you go through

each one of

them our next exercise coming up it's

going to be an up and over side

step and start it up so those hands come

swinging up over top of your head down

to one foot the other foot kind of kicks

back behind you just keep altering back

and forth side to side stretching those

arms and legs

out just a few more seconds of this one

we're moving on to shoulder rolls

next and go ahead and switch it nice big

full range of motion on that shoulder

squeezing it up towards those ears down

in front then squeezing up towards those

ears and down in back so making a nice

big circular motion with that shoulder

really trying to stretch out that back

and that chest squeeze those shoulders

up to those ears as high as you can each

time and just a few more seconds until

we switch off to a toe touch

Circle and go ahead and switch it so

dropping down across the left side up

across the right pause at the top then

back down the opposite side just

altering back and forth trying to get a

really good rotation on that chest as

well as swinging through those legs

trying to make sure you're stretching

out those hamstrings you drop down

towards those toes our next one coming

up in a few seconds is going to be a

torso twist and start up rotating that

torso back and forth Just rotating those

shoulders as far as you can from left to

right try to keep those hips relatively

straight forward you can stretch them

from side to side as well if you want to

get a little extra stretch to that leg

through that hip joint also now our next

stretch coming up is going to be an

inside thigh plus a shoulder stretch so

go ahead and move into that one you're

going to step out with one foot bend

that knee that other leg stays straight

drop that hip down towards that leg to

stretch the inside of that thigh the

same time as pulling one arm across in

front of your chest just hold it there

you should be stretching across that

shoulder blade for that arm inside thigh

for that

leg going and switch sides same exact

thing just reverse

sides pulling that arm across in front

of your chest as close as you can to

stretch out the back of that shoulder

blade into that shoulder socket

then kneeling off or leaning off toward

one side keep that leg straight that

rear leg straight leaning back towards

that straight leg next is a hip flexor

plus a tricep stretch so one leg forward

kind of in a lunge position keep that

rear leg straight really pushing forward

onto that front leg to keep that rear

leg behind you stretching the front of

that thigh front of that hip and you

also want to be bringing one arm up over

top of your head reaching that hand back

towards that shoulder to stretch out

that tricep so I'm doing the same exact

thing on the other side so one hand up

over top of your head reaching back

towards that same shoulder as hand then

lunging forward with the opposite leg

you were last time that rear leg nice

and straight forcing that hip flexor the

front of that hip to stretch out so

really focusing on that tricep of the

arm you have tucked up behind you as

well as the hip flexor of the leg you

have back behind you nice and straight

so we have a quad stretch coming up next

be up against a wall if you need little

extra help for balance or the back of a

chair pull one heel up towards your butt

squeeze it in really nice tight chest

straight up and down pulling that knee

back behind you until you get a good

stretch to the front of that

thigh we're going to switch off to the

other side here in just a second go and

switch feet again if you need something

for balance feel free to lean on the

back of a chair up against a wall just

try to use it as little as possible

because you still want to improve your

balance with this one you still want

those muscles to have to work to improve

that balance so you can do this without

in the future

got a downward facing dog coming up next

so feet just about hip or shoulder width

apart walk those hands out nice straight

line from wrist to hip and hip to ankle

trying to make a triangle off the floor

and do a hip opener neck so leg up over

top of your head so just one leg at a

time pull it up really nice and high

tuck that heel back to your butt just

constantly trying to open up that hip

kind of rotate it off to the side we're

going go ahead and switch off to the

other side so that opposite leg is going

to come

up same exact thing tuck that heel down

towards that butt trying to constantly

open that hip up off to the side while

still holding that downward facing dog

position pressing those heels down into

the ground chest down towards those toes

and lay flat down the ground we're going

to move on to a cobra next so hands

about the base of your rib cage press

into the palm of that hand Arch that

chest up look up towards the ceiling

just go as high as you can if you can't

completely lock out those elbows that's

perfectly fine just go as high as it's

comfortable for

you keep those lungs open breathing

normally trying to

relax and let that one release we're

going to go into a deep glute stretch

neck so roll over onto your

back one leg over top of the other grab

behind the thigh of that one leg don't

grab in front of your knee you don't

want to grab your shin because you don't

want to compress that knee only only

grab behind that thigh pulling that leg

in as close as you can the one that's

cross over top is the one you're going

to feel the stretch in down inside that

hip socket down across that glute muscle

that butt muscle just keep pulling in as

close as comfortable do the same thing

on the other side across that other leg

over top grab behind that thigh Pull It

in nice and

tight just breathing normally again the

leg that's crossed over top is the one

that you're going to feel this stretch

in down inside that hip socket down in

that glute muscle that butt muscle of

that

leg and go ahead and let that relax

we're going to sit you back up we're

going to do a butterfly stretch next so

soles of your feet facing in towards

each other pull those feet in as close

as you can round that chest over if you

want a little extra stretch to that

lower back but using the muscles the

outside of that thigh to pull those legs

down towards the ground as much as you

can to stretch the inside of that thigh

through that groin

area again keep those lungs open

breathing normally you've got a toe

touch stretch coming up NE so both those

feet straight out legs nice and straight

stretching down towards those toes if

you can't get to those toes that's

perfectly fine just go as far as you can

trying to round that back over as much

as you can while still keeping those

legs nice and straight take a few really

nice full deep

breaths and let it relax completely that

was our last stretch which means this

workout is complete very well done guys

I hope you enjoyed it and we'll see you

next time

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrk.aʊt/ B1	noun - a session of physical exercise
cardio /ˈkɑːr.di.oʊ/ B2	noun - cardiovascular exercise that strengthens the heart and lungs
abs /æbz/ B1	noun - abdominal muscles
plank /plæŋk/ B2	noun - a bodyweight exercise held in a straight line
squat /skwɑːt/ B1	noun - a strength exercise where one bends the knees verb - to perform this exercise
lunge /lʌndʒ/ B2	noun - a position with one leg forward and knees bent verb - to perform this movement
push-up /ˈpʊʃˌʌp/ B1	noun - an exercise where one raises and lowers the body using arms
burpee /ˈbɜːr.pi/ C1	noun - a full-body exercise involving a squat jump and plank
jumping /ˈdʒʌm.pɪŋ/ A2	adjective - involving jumps or springing into the air
torso /ˈtɔːr.soʊ/ B1	noun - the main part of the body excluding head and limbs
thigh /θaɪ/ B1	noun - the upper part of the leg
shoulder /ˈʃoʊl.dɚ/ A1	noun - the part of the body connecting arm to torso
stretch /strɛtʃ/ B1	noun - a movement to lengthen muscles verb - to extend the body to loosen muscles
muscle /ˈmʌs.əl/ A2	noun - a flexible tissue in the body
exercise /ˈɛk.sɚ.saɪz/ A1	noun - physical activity done to improve health verb - to perform physical activity
breath /brɛθ/ A2	noun - the air taken into or expelled from the lungs
contraction /kənˈtræk.ʃən/ B2	noun - the action of becoming smaller or tightening
extension /ɪkˈstɛn.ʃən/ B2	noun - the action of stretching or straightening a body part