– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from

fitnessblender.com and today I have a

body weight hit workout for you we're

going to be doing 20 seconds on 10

seconds off three times through for each

of these exercises and you don't need

any equipment at all there's no warm up

or cool down in this workout so you're

going to want to do those on your own

otherwise let's go ahead and get

started all right first up we are

starting with x burpees remember we're

doing these for 20 seconds on 10 seconds

rest uh three times through here we go

so dropping down kick out wide come back

up and come up wide so you're doing an

exit the bottom and exit the top move as

fast as you can with clean

form keep it going 5 seconds

left all right that's one down keep

moving this entire time even during our

rest periods we're not holding so three

two one start it

up make sure you're not holding your

breath thr out halfway

3 2

one all right just one more of those

leftt three two one set it

up 10 seconds left

three two one all right take a

breather next up we're doing two Jack

jumps plus four high

knees all right here we go one two one

two three

four try to lead with a different foot

each time

5

Seconds right rest really

quickly I have two more of

those two one here we

go I know these are a little bit hard to

get the hang of that's kind of the

point

coordination or lack of it it uh becomes

clear all right just one more of those

left take some deep

breaths three two one here we

go

halfway if you need to take a break at

any time feel free to do that just get

back into as soon as you

can all right that's it for

those next up we have flutter cake

squats here we go so forward backward

squat hop forward with a different

weight each

time don't let your body get stuck in

those patterns

five 3 two

one one down two to

go 3 two one here we

go one two three one two three

all right active rest just one more of

those

left three two one here we go one two

down one two

down keep your back flat sink down as

far as you can with good form

then explode back

up 3 2

one all

right next up these are Aban mpes made

by one of our um special younger view

viewers here here we go so kick down

come up for your uh jump squat then come

back up for another jump

all right one down two to

go three

two here we go kick down up jump again

5

Seconds okay just one more those left

thank

goodness three two

[Music]

one halfway

okay one more group of three we're going

to do split drums and then take a quick

water

break three two one here we go nice and

simple cardio move

5 seconds

left quick rest just two more to go 40

more seconds of

work two

one and

start suck in your belly stand up nice

and Tall stay light on your feet

5

Seconds all right 20 more seconds of

work and we'll have a water

break two one here we go

5 4 3 2

one all right don't stop completely keep

moving but grab yourself a drink of

water and we'll be right

back all right we're going to start

right back into that second half first

interval is going to be butt kicker so

this is easy compared to all the burpees

that we just did starting up in three

two one here we go just a basic butt

kicker keep your movements nice and

light land soft on your feet and move as

quickly as you can these are pretty

literal you're just kicking yourself in

the butt halfway through this

interval 3 seconds

left all right and rest just going of

bounce back and forth here jog Place SPX

or shovel whatever you want to do just

keep moving you can always make it

harder by making this active rest more

challenging start it

up just see up nice and Tall get your

arms in the movement a little bit if you

want to get a little more balance out of

it 5

seconds and then

rest two down one more to

go three two one

start 10 seconds left keep

moving three two one all right next up

we're doing a Cy jump lunge

so going off to a Cy L lunge on each

side jumping in the middle three two one

here we go so down touch the ground if

can come back

up jump up as hard as you can in the

center three two one let it relax

Take N deep breath while you can three

two one here we go back in behind you up

in the

center try not to pull

over halfway

done 5

seconds I just one more of those left

three two one here we go down back

up follow all the rules of a regular csy

one keep your back

flat three two one all right next up

we're doing up and out jacks

so basic jumping back with a little bit

of a

Twist three two one here we go so

regular and in front the leg movements

are the

same go as quick as you can with crisp

form halfway

done all right take a breather

in the last few minutes of this

routine three two

one you're going to tow a line of

pushing yourself and listening to your

body so try to go as fast as you can as

hard as you can but slow down if you

need

to 5

Seconds all right just one more of those

to go

two more groups after

that three two one start it

up extra your

breathing 10

seconds three two one all

right the next three intervals are going

to be a static squat so we're going to

switch it up a little bit it's still

going to

burn right here we go so sink down into

your squat you're staying right here so

back flat sink down as low as you can

control weight in your heels you should

actually be able to wiggle your

toes little over halfway through

this three two

one all right

quick

breather give to do that

again three two one all right sink

down just hold

it if you have to you can pop up out of

this and stretch really quickly just be

sure to sink right back down to that

squat as soon as you

can three two one

that's not pretty after all that jumping

lunge and jumping squat action three

seconds all right back into your

squat just hold it here make sure you're

not holding your breath again it's

really important it's really easy to do

make sure you're breathing in and out

little over halfway hold it if you

can three two

one okay last interval we're doing three

two one lunges so kind of like a jumping

lunge but we're sinking down in

increments of three and then bouncing to

switch legs here we go one two three or

3 two one

whichever make sure you're not using

jerking motions you want to be in

control of it keep it nice and smooth

you don't want to hurt anything two

one okay

two more of those left and we're

done start in 3

seconds okay here we go one two three

switch a little over

halfway keep it going if you

can all right okay 20 more seconds of

work and you're

done St in three 2 one here we

go

halfway okay

that is it make sure that you do a cool

down on your own we have lots of cool

down videos so be sure to pick one of

those otherwise drink lots of water eat

clean and come back and work out with me

tomorrow thanks guys this workout is

complete

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkaʊt/ B1	noun - a session of physical exercise or training
exercise /ˈeksərsaɪz/ A2	noun - physical activity to improve health or fitness verb - to engage in physical activities to maintain fitness
jump /dʒʌmp/ A1	verb - to push oneself off the ground and into the air noun - an act of jumping
squat /skwɒt/ B2	noun - a physical exercise where you bend knees and lower your body verb - to bend the knees and lower the body into a sitting position
breath /brɛθ/ A2	noun - the air taken into or expelled from the lungs
kick /kɪk/ A2	verb - to strike with the foot noun - a strike made with the foot
fast /fæst/ A2	adjective - moving or able to move quickly
rest /rɛst/ A2	verb - to stop work or activity to relax or recover strength noun - a period of relaxing or stopping work
balance /ˈbæl.əns/ B1	noun - a state where different elements are equal or in the correct proportions verb - to keep or put in a steady position so as not to fall
control /kənˈtroʊl/ B2	noun - the power to influence or direct people's behavior or the course of events verb - to exercise influence over; regulate
move /muːv/ A1	verb - to change position or go from one place to another noun - an act of changing physical location or position
quick /kwɪk/ A2	adjective - done or occurring rapidly
hard /hɑːrd/ A2	adjective - requiring a lot of effort or endurance
pattern /ˈpætərn/ B1	noun - a repeated decorative design or a regular and intelligible form or sequence
challenge /ˈtʃælɪndʒ/ B1	noun - a task or situation that tests someone's abilities verb - to invite someone to engage in a contest or competition
burn /bɜːrn/ B1	verb - to consume energy, often during physical activity