– English Lyrics

Lyrics & Translation

[English]

this is fitness blender's brutal hit

ladder workout

in this routine we're going to start off

with a quick three minute warm up and

we're going to follow it up with a 17

minute descending ladder style hit

workout now you're not going to need any

equipment for this routine so let's go

ahead and get started with our cardio

warm up

our first exercise is going to be leg

swings we're going to be doing this for

30 seconds on each leg let's go ahead

and start with that right leg first nice

small range of motion to start out with

and then as you feel more comfortable

with it start increasing that range of

motion now there's a relatively quick

motion you want to try to really open

that hip up as best you can but remember

you always want to keep it under control

don't swing out of control

you want to reach across that left hand

to your right foot to get that torso to

rotate just a little bit start warm up

that core a little bit more got five

seconds left

and switch sides and do the same exact

thing on that left leg

start with a smaller range of motion and

start working it bigger and bigger and

bigger as you feel more comfortable with

it again reaching across with that right

hand this time down to that left foot

trying to get that torso to rotate just

a little bit

and just 10 seconds left we're going to

switch to this next exercise here in

just a second we're doing a knee up

rotation it's a relatively slow motion

switch over in two seconds

and switch it so those knees will be

coming up really nice and high bring

that opposite elbow down to that

opposite knee rotating those shoulders

as much as you can you want to actually

feel like you're trying to get that

elbow to the outside of your knee you

want to really focus on driving that

knee up nice and high as well as

rotating those shoulders as much as you

possibly can get as much range of motion

out of it as possible and keep breathing

normally you've got about 10 seconds

left until we switch to the next

exercise which is gonna be a squat with

a toe touch kick

just a couple seconds left

and switch it nice deep squat bring one

leg up reach out towards those toes

squat down again then bring that

opposite leg up just keep alternating

back and forth between those legs every

single time you squat try to get a nice

deep squat every single time you want to

try to get those hips down below those

knees warm those knees up warm that hip

socket up now you also want to get a

nice stretch on that hamstring every

single time so make sure you're really

reaching down towards that toe

we're going to switch off to the next

exercise here in just a second we're

doing line jumps next

just a couple seconds left

and switch it just imagine while you're

doing this exercise you're trying to get

those feet up and over either a really

tall log or a really high band and

you're trying to let those feet touch

the ground for as short a period of time

as possible before jumping back over the

other side

just keep moving as quickly as you can

driving those knees up as high as you

can now remember this is our warm up so

we're trying to get that heart rate up

we're trying to get that core

temperature up so keep pushing through

it

got just a few more seconds then i'm

going to switch to just regular jumping

jacks as our last exercise we're doing

it for one minute straight through

and switch it up get those arms and legs

going snap those arms down those legs

together at the same time then bring

those legs apart as those arms come up

over your head you're trying to keep

those arms relatively straight keep that

shoulder socket nice and contracted keep

those core muscles contracted those legs

should be nice and solid all those

muscles contracted to that thigh and

that hamstring just keep this motion

going nice smooth fluid motion trying to

keep it fast bringing that heart rate up

you want to be nice and warm possibly

even sweating by the time you're done

and we're almost done just 10 seconds

left keep pushing through it keep those

arms nice and straight motion nice and

controlled we're almost there

and let it relax all right we're gonna

go ahead and get ready for our hit

workout we're gonna be doing four

exercises straight through in a group

each one we're doing for 60 seconds then

50 then 40 then 30 then 20 then 10. you

get a 10 second rest in between each one

of those groups let's go ahead and start

with our first one the flutter kicks one

minute straight through

and start them up so you start out with

that flutter kick motion with those feet

kicking those feet front to back and

then you're gonna pause with them in the

center squat down really nice and low

and then start that flutter kick motion

again with that opposite foot forward so

it's gonna be two kicks and then squat

down in the middle then two kicks again

squat in the middle again just keep it

going trying to get as deep of a squat

every single time as you can and trying

to move those feet in that flutter kick

motion as quickly as you can now we're

just about halfway down we've got just

over 30 seconds left so keep that motion

going as solid as you can

really try to push it you want to be

nice and tired by the time you're done

now we're almost done just 10 seconds

left keep pushing through it i know

you're probably getting tired by this

point but keep it going nice and strong

we're moving to high knees next no break

we're gonna start you up in two seconds

and switch it drive those knees up

really nice and high you want to get

those knees to at least hip height

higher if you can trying to move those

feet up and down as quickly as you

possibly can trying to let that foot

touch the ground for as short a period

of time as possible now i know high

knees are rough and you're going to be

panting like crazy by the time you're

done but keep pushing yourself through

it burn as many calories as you possibly

can you got about 40 seconds left

and that's 15 seconds that's three

quarters the way done we are almost

finished keep those knees going remember

keep driving them up you want those

knees at least hip height try to keep

driving them up we've got about five

seconds left we're switching to burpees

next remember no rest

and switch it right into those burpees

out to a full push-up position then come

back up to those feet and do a nice

quick jump and drop right back down into

that push-up position just keep it going

really nice and quick you want to move

those feet out as quickly as you can

both at the same time try not to bring

one end at a time you want a constant

complete motion with your entire body

and that's halfway done right there just

keep that motion going

nice clean motion remember get those

feet all the way out to that full

push-up position get those hips down

nice and low before you draw them right

back in nice and quick go into that full

jump now the harder you jump the more

calories you're going to burn the higher

that heart rate's going to go so push it

as hard as you can

to get through this full 60 seconds so

we've got 10 seconds left we're almost

done so keep pushing it try to bring it

up a little bit higher if you can

five seconds left we're going to move

into jumping jacks next

and switch it move right into those

jumping jacks

get those arms and legs moving i know

they're really nice and tired but this

is actually going to be a little bit of

a rest believe it or not just keep those

arms and legs moving nice deep breath in

nice long exhale make sure you're

getting as much oxygen into your system

as you can if you want to get a little

extra help out of it you want to purse

those lips actually kind of hold those

lips together as you blow out what it

does is actually increases the pressure

inside of your lungs and will actually

push more oxygen into your bloodstream

than if you just have your mouth open

relaxed that'll get your diaphragm a

little bit more tired but that'll

actually increase strength and increase

endurance as you start using this

technique so remember just hold those

lips together a little bit as you exhale

out it'll get more oxygen to your system

and you'll actually have more endurance

to get these workouts done

just 15 seconds left keep those arms and

legs moving nice deep breaths should

actually be bringing that heart rate

down just a little bit compared to what

you just finished off with those burpees

almost done five seconds

and let it relax all right you got 20

seconds rest just keep those feet moving

nice deep breaths try to get that oxygen

into your system as quickly as you can

we're gonna be starting back up here in

just a few seconds

our rest is almost up we got about five

seconds left starting back in with the

flutter kick squats here in just a

second

and start him up

nice quick kick with those feet and then

deep squat in the middle i know those

legs are burning like crazy but try to

get a really nice deep squat every time

try to get those feet moving every

single time remember you're only doing

this for 50 seconds this time you got 10

seconds left

and we are halfway done right there we

got 25 seconds left to go keep those

feet moving and keep those squats nice

and low

and we're almost done just five seconds

left until we switch to high knees

another 50 seconds of these

and switch it up drive those knees up

nice and high remember trying to get

them at least to hip height try to keep

those feet off the ground for as long as

you can barely let that foot touch

before you're pulling it right back up

again just keep those lungs open and

keep those feet moving

and that's halfway keep those feet

moving keep breathing keep those knees

up really nice and high we're getting

closer to being done just 20 seconds

left

and we are almost done we just have five

seconds left we're switching to burpees

next

and switch it up drop down on the ground

kick those feet out get a nice full push

up and then those hands straight up in

the air as you jump so keep that motion

going nice and quick try to make sure

you're getting a full extension every

single time trying to make sure you're

getting those feet back up to those

hands as quickly as you can or both feet

at the same time trying to drag one foot

behind the other you want to try to keep

those feet moving together you want to

try to keep those hands moving together

try to keep this motion as solid as you

possibly can get a nice full extension

on that push-up position and a nice high

jump at the top of that range of motion

now we're getting closer being done we

only have 20 seconds left just keep that

motion going nice and clean

and we are almost done just five seconds

left we're switching off those jumping

jacks next the last exercise for this 50

second round and switch it off get those

arms and legs moving this should be much

much easier than the last few exercises

we were doing remember this should be

actually a little bit of a recovery

phase compared to burpees and those high

knees so take your time nice deep

breaths try to recover a little bit try

to get that lactic acid out of those

muscles and those legs and those arms

just keep those legs and arms moving

nice fluid motion try to make sure

you're still keeping it quick

and just 10 seconds left till we get a

nice long break remember 20 second

breaks coming up here

got five seconds left keep those arms

and legs moving

and let it relax all right a full 20

seconds of rest keep those feet moving

back and forth just moving a little bit

nice deep breath in

try to get as much oxygen into those

lungs you possibly can before we start

into that next round remember we're

cutting 10 seconds off again so we're

down to 40 seconds for this round

we starting back in with those flutter

kicks here in just a second

and start them up get those feet going

nice deep squats try to get as much

range of motion on those legs as you can

i know those legs are burning like crazy

they're completely tired but try to keep

those legs moving good quick motion with

those kicks and a nice deep squat every

single time

and we're already halfway got another 20

seconds left keep those feet moving nice

deep squats keep those lungs open make

sure you're never holding your breath

almost done

five seconds left until we switch to

those high knees

and switch it up drive those knees up

nice and high remember try to get them

at least a hip height higher if you can

barely let those feet touch the ground

before you're driving right back up

again just keep it going

and that is halfway right there you got

20 seconds left keep driving those knees

up i know those legs are getting really

nice and tired but remember keep trying

to get those knees at least a hip height

and we're almost done we've got just

five seconds left before we switch to

burpees just keep those knees moving

and let it relax go and switch those

burpees go to that full push-up nice

jump at the top and then back out to

that push-up just keep switching back

and forth nice fluid motion try and get

those feet all the way out remember

moving those feet at the same time

together moving those hands together

making sure that you're not dragging one

foot behind the other

and we're all ready to halfway got 20

seconds left just keep it moving

we're almost done just five seconds left

until we switch those jumping jacks

and switch it up get those arms and legs

moving

nice deep breath in try to recover just

a little bit with this but keep those

legs moving keep those arms legs nice

and rigid just keep moving and try to

pump that lactic acid out of your system

halfway keep those arms and legs moving

remember you get a nice long 20 second

break after this just keep it going

and we're almost done five seconds left

keep those arms and legs moving

and let it relax all right you got a

full 20 second rest keep those feet

moving back and forth nice deep breaths

in try to recover as best you can get as

much oxygen into that system as possible

we're dropping down to 30 seconds this

time we're getting shorter and shorter

this isn't gonna feel like anything

compared to that first round now we've

got just five seconds left until we

start into those flutter kick squats

again

and start them up this is your first of

the 32nd round get them going

and that is halfway right there we got

another 15 seconds to go keep those feet

moving we're almost done got 10 seconds

left

we're almost done five seconds left to

go before we switch to those high knees

and switch it up get those knees up

there nice and high drive those knees up

try to get those knees higher than that

hip height barely let that foot touch

the ground before you yank it right back

off again just keep those feet moving

and that is halfway right there keep

those feet moving i know you're tired

but we're almost done just keep it going

for another 10 seconds

and just five seconds left until we

switch to burpees keep those legs moving

and switch it drop down into that

push-up position

back up jump and then right back down

again keep that motion nice and strong

try to get that full extension on that

push-up every single time get a nice

straight line from your shoulder all the

way down to that ankle every single time

don't let those hips stay up there

really high before you come right back

up and do a nice high jump

and we are almost done we got five

seconds left we switch those jumping

jacks just one more burpee left

and let it relax go and switch right

into those jumping jacks keep those arms

and legs moving i know they're really

really tired i know they're probably

burning but the more you do this you

should get a little bit more of that

lactic acid out of your system and

recover just a little bit before we get

to that rest

and that is halfway right there we got

another 15 seconds till we get to that

nice long 20 second break

just five seconds left keep those arms

and legs moving we are almost done

and let it relax all right now you got a

nice long 20 second break just keep

those feet moving nice deep breaths in

we're going to be dropping down to 20

seconds for this next round this is our

second to last round so we're gonna be

done with this in no time flat just a

few more seconds left got five seconds

until we start back in with those

flutter kicks

and start them up 20 seconds get those

feet going nice deep squats every single

time

and that's halfway already just keep it

going we're almost done

five seconds left we're switching to

high knees next

and switch it get those knees going

and that is halfway right there keep

those knees moving we're almost done

five seconds left we're switching to

burpees next

and switch it

drop down into that push-up position get

back up do that jump right back down

into that push-up position again

and that was halfway again keep those

burpees going we've got just a few more

seconds before we switch off to that

last exercise before we get that rest

we're doing jumping jacks

and start them up switch over those

jumping jacks get those arms and legs

moving we're almost done with this round

and that is halfway right there keep

those arms and legs moving we are almost

done there's our last one of this round

got five seconds left until you get that

rest

and let it relax 20 seconds rest then we

have just one more left to go we are

almost done with this whole routine

we're switching down to that 10 second

round this time this is gonna be over in

no time flat

our rest is almost over about five

seconds left until we switch into that

flutter kick squat for our last round

remember this is just 10 seconds long

and start them up push yourself as hard

as you possibly can you want to make

sure you are dead by the time you're

done with this you got five seconds left

until we switch to high knees keep those

feet going

and switch it right into those high

knees drive those knees up really push

yourself as hard as you possibly can

this is our last round we've got five

seconds left until we switch to those

burpees

switch it off to those burpees nice full

push up hard jump at the top every

single time

just push yourself as hard as possible

you want to be dead by the time you're

done almost done couple more seconds

into those jumping jacks keep those arms

and legs really nice and straight

contracting all those muscles through

your arms chest and legs making sure

you're burning as many calories as you

possibly can

and let it relax all right very good job

we are completely done with this routine

now if you push anywhere near as hard as

i did then you're going to feel this

tomorrow so make sure you do a really

good cool down and stretch and you drink

plenty of water today

Key Vocabulary

Vocabulary	Meanings
warm /wɔːrm/ A1	adjective - having a temperature higher than usual verb - to make something warmer
leg /lɛɡ/ A1	noun - one of the limbs on which a person or animal walks
swing /swɪŋ/ A1	verb - to move something back and forth or from side to side
motion /ˈmoʊʃən/ A2	noun - movement
hip /hɪp/ A1	noun - the area of the body at each side of the pelvis adjective - trendy or fashionable
knee /niː/ A1	noun - the joint between the thigh and the lower leg
elbow /ˈɛlboʊ/ A1	noun - the joint where the forearm meets the upper arm
shoulder /ˈʃoʊldər/ A1	noun - the part of the body where the arm joins the body verb - to accept responsibility for
foot /fʊt/ A1	noun - the lower part of the leg
squat /skwɒt/ A2	verb - to lower the body by bending the legs noun - a exercise where you lower and raise your body with bent legs
jump /dʒʌmp/ A1	verb - to push oneself off the ground using one's legs noun - an act of jumping
heart /hɑːrt/ A1	noun - the organ that pumps blood through the body
rate /reɪt/ A1	noun - a measurement or level of something
kick /kɪk/ A1	verb - to strike with the foot noun - a strike with the foot
burpee /ˈbɜːrpi/ C1	noun - a physical exercise consisting of a squat, kickback, push-up, and jump
push /pʊʃ/ A1	verb - to apply force to move something away noun - an effort to make something happen
breath /brɛθ/ A1	noun - the air taken in and sent out of the lungs
oxygen /ˈɒksɪdʒən/ A2	noun - a gas that is essential for life