– English Lyrics

Lyrics & Translation

[English]

Hey guys! Welcome to the 2022 18-days Get Abs challenge.

We have a 15-minute full-body HIIT workout today.

We don't need any equipment,

and I've also included low-impact, no jumping variations to all the exercises.

You can find the 18-day schedule on my website,

which has tons of useful features, and it's all free.

You're not in this journey alone,

so do share your progress with the rest of the community on Youtube, Instagram,

and TikTok with my hashtags, so we can support one another.

Smash that thumbs up button for me, leave me a comment down below,

and share this with your friends, so you can do this challenge together, and let's get into it.

We got 20 exercises today across three sets.

30 to 40 seconds on and 5 to 30 seconds of rest in-between.

Let's start the workout with pop squat.

Stand with your feet shoulders width apart.

Start with a squat and jump up, bringing your feet together,

then jump back into a squat, and repeat.

This is gonna work your glutes and quads.

Make sure you engage your core, too.

For low impact, just take it nice and slow.

Short five seconds rest, and we've got burpee jacks.

Get on a high plank position.

Do a plank jack, then jump both legs towards your chest.

Then jump up, and repeat.

Remember, if you're new to working out, you can just follow the low-impact alternatives,

and take it at a slower pace, leaving out the jumps.

It's totally fine, and you'll get stronger over time.

10 seconds rest now, and we'll move on to mountain climbers.

Bring both legs in one at a time, as fast as you can,

keeping your core tight and engaged.

Short rest, and we've got squat shuffle.

Start in a squat, then shuffle to the left and squat,

then repeat on the other side.

Make sure you engage your core and your glutes.

Your legs should be burning at this point.

Just three more exercises after this, and we'll be done with set one!

10 seconds rest now, and we'll move on to lunge jumps.

Bring one leg behind and lunge down.

Then come back up, and do a jump.

Do this slow and controlled, as you don't want to hurt your ankles.

This is going to work your glutes, legs, and you'll be using your core, too.

Quick rest here, and we'll swap to the other leg.

Almost done with the first set, guys!

The next one is easy, so keep pushing!

10 seconds rest now! You're doing great!

The last exercise of the set is slow jumping jacks.

You can also always do the regular jumping jacks.

And that's set one!

Great job, everyone!

Pause the video here for a longer rest if you need it.

Get ready on your mat, and we'll start the next set with push-up walks.

Start in a high plank with your hands placed right below your shoulders,

then do a regular push-up.

Make sure your elbows are not flaring out.

Then walk your hands laterally and do another push-up.

If you can't do push-ups, just follow the low-impact alternatives.

Stay on the mat.

Short rest here.

Donkey kicks are next.

Get on all fours, lift your knees off the mat, and now kick both legs up.

Make sure your core is engaged and that you land softly.

Great work, guys!

10 seconds rest now.

Reverse tabletop reach is next.

Start in a reverse tabletop position, then lift one arm up, one at a time.

Make sure you brace your core.

Nice work! In-and-out variation is next.

Sit on the mat, and now brace your core and bring your legs out, as you breathe out.

Then bring them back in, as you breathe in.

We've passed the halfway mark and have just three more to go to finish off the second set.

Keep going, guys!

10 seconds rest now, and plank taps are next.

Bring one leg out at a time, keeping your back straight,

and engage your glutes, quads, and core.

Short rest here. Bird dog is next.

Get on all fours, then bring the alternate leg and arm up.

Then repeat on the other side.

Catch your breath, guys!

It's the last exercise for this set.

And we got 180 degree burpees, so give it all you got!

Do a regular burpee and as you come up, do a 180 degrees jump,

and perform another burpee.

Push yourself, but know your limits.

We've got a long rest coming up.

And that's set two!

Great work, guys!

Pause the video here for a longer break.

Alright, let's get ready for the final set.

Let's start with squat jacks.

Start with a regular squat, then do a jumping jack as you get back up.

Short rest here, shuffle touch ground is next.

Shuffle to the left, then touch the ground with one hand, then onto the other side.

This is going to bring your heart rate up again.

Rest up, and we're going to do lateral curtsy lunges.

Bring one leg to the side and lunge, then bring it behind,

back to the other side, and do a curtsy lunge.

Great work, guys!

Just three more exercises to go, so don't give up.

We're almost there!

Let's work the other side.

Rest up! Jumping jacks is up next.

Give it all you got!

We're almost done.

Short rest here, and on to our last exercise.

Shuffle to one side and lunge.

Then do a crunch, and then repeat on the other side.

Let's finish this!

And that's the workout, guys!

Keep pushing yourself through this program schedule.

Smash that like button for me,

and let me know down in the comments how you went with this workout,

and I'll see you in the next one.

Bye!

Key Vocabulary

Vocabulary	Meanings
challenge /ˈtʃælɪndʒ/ B1	noun - a call to someone to prove or test something or to compete in a contest
workout /ˈwɜːkaʊt/ B1	noun - a session of vigorous physical exercise or training
equipment /ɪˈkwɪpmənt/ B1	noun - the necessary items for a particular purpose
schedule /ˈʃedjuːl/ B1	noun - a plan for carrying out a process or procedure
progress /ˈprəʊɡres/ B1	noun - forward or onward movement toward a destination or goal
support /səˈpɔːt/ B1	verb - give assistance to
engage /ɪnˈɡeɪdʒ/ B2	verb - cause (a part of a body or a machine) to operate or become locked in place
alternative /ɔːlˈtɜːnətɪv/ B1	noun - one of two or more available possibilities
balance /ˈbæləns/ B1	noun - an even distribution of weight enabling someone or something to remain upright and steady
control /kənˈtrəʊl/ B1	verb - the power to influence or direct people's behavior or the course of events
alternative /ɔːlˈtɜːnətɪv/ B1	adjective - (of one or more things) available as another possibility
limit /ˈlɪmɪt/ B1	noun - a point or level beyond which something does not or may not extend or pass
perform /pəˈfɔːm/ B1	verb - carry out, accomplish, or fulfill (an action, task, or function)
repeat /rɪˈpiːt/ A2	verb - say or do again
breathe /briːð/ B1	verb - take air into the lungs and send it out again
program /ˈprəʊɡræm/ B1	noun - a planned series of future events or performances