– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from Fitness

lynda.com today I have a cardio

kickboxing workout for you

we're gonna start off with a light

cardio warm up and then move directly

into those kickboxing intervals and

groups of two we're gonna finish up with

a cool down and stretch

you're not need any equipment for this

so let's go ahead and get started

for warmup cardio we're doing these

light exercises for roughly 25 seconds

apiece see that the feet moving can

start off nice and light warm-up

gradually make sure you're taking deep

breaths

your body's nice and relaxed alright now

stepping back and forth when you swing

your arms and warming up this range of

motion

[Music]

next up we're gonna do toe touch kicks

move those legs a little bit should just

kick out as high as you can manage about

losing your balance or pulling any

muscles well five seconds left we'll

switch to fly jacks here we go so just

look at very good at jumping jack but

your hands are coming together in the

fire remember to breathe keep your belly

pulled in pick up the speed as you get

towards that know that interval now

jumping jacks same thing pull your head

three seconds we're gonna pan our feet

do just a basic torso twist so right

here knee is slightly bent just like

this lock your hips into place and try

to keep the movement all through your

torso

all right last warm-up exercise it's

going to be lateral jumps so like the

first movement but you're putting a

little power into it this time it's in a

jump back and forth it doesn't have to

be too hard yet try to pick up the

distance you're jumping and your speed

by the time we're going all right keep

those feet moving we'll go right into

our kickboxing workout for our

kickboxing interval so we're doing 50

seconds on 10 seconds rest and then 50

seconds again so either we'll be doing a

whole different exercise entirely or

will be doing the exercise on the

opposite side of the body so our first

one is going to be a jab without leading

the like the hand of the leading foot

cross and then kick on that rear leg

okay

jab cross kick remember 50 seconds on 10

seconds off start up in just a few

seconds here we go jab cross kick you

can move as slow or fast as you want you

pick up the pace as you get comfortable

with it make sure you're exhaling you

don't be holding your breath

turn your shoulders with that cost punch

to 1 alright keep your feet moving we're

never still ok repeating that same thing

on the opposite side of the body

jab cross and the kick at the rear leg -

blonde here we go

jab cross kick jab cross kick it's about

halfway

10 seconds 3 2 1

right remember whenever still keep your

feet moving we'll get ready for that

next group

our next kickboxing combo is going to be

an uppercut uppercut on that rear arm

fun hook via hook and a knee so uppercut

uppercut hook hook knee alright keep

your feet moving starting just a second

two one here we go uppercut uppercut

hook hook knee just keep it going on

that same side

keep your motions quick and your core

contracted

but whatever speed you need to to the

other side

number two rear uppercuts to Luke's and

any make you ready here we go

uppercut uppercut front hook back knee

uppercut uppercut front knee there you

go fifteen seconds left

all right nice job get ready to the next

group our next animal it's going to be

two of your knees plus three uppercuts

okay I'm going to do that on each side

of the body

you ready start in just a couple of

seconds and here we go so two rear knees

three uppercuts alternate which hand is

starting to do the punching each time so

you're mixing up every around just

because there's an odd number

I make sure that level things out three

seconds left

take that quick break

don't get too comfortable do it on the

opposite side of the body two one here

we go one two one two three

we're weird upper upper upper

there's half way keep it going

breathe 15 seconds

five go alright copy drink of water if

you need to

otherwise we'll go right back into the

next day

you

here's what we have coming up next two

jabs and two elbows all right so really

put that whole body into that twist your

hips a bit twist your knees to go in the

direction that you're swinging that

elbow ready two jobs two elbows here we

go jab jab elbow elbow keep your knees

soft find your breathing pattern let's

good exhale when you're really exerting

bringing the ball back you fifteen

seconds left

get ready for the next side

two jabs two elbows on the opposite side

three two one there you go jab jab elbow

elbow jab jab elbow elbow

fifteen seconds

five three two one all right keep your

feet moving

let's take a quick break if you need to

our last combination of kickboxing

cardio it's going to be two uppercuts

two hooks in this dance which so two

uppercuts two hooks pop across to the

other side alright ready here we go

uppercut uppercut hook hook switch upper

upper hook hook switch just keep it

going

just 15 seconds left

hey you out doing the same thing when it

was too much aside since we're

alternating our stance all the way

through here we go to upper two hooks 1

2 3 4

switch halfway you push yourself you go

three seconds all right there we go

moving on to just a regular cardio

interval max doing 50 seconds on 10

seconds off few times through just up in

a couple extra calories and move into

our cool down our last interval is going

to be 3 minutes long we're doing 50

seconds on 10 seconds rest of basic

cardio exercise we're starting off with

a high knee Bowl so three high knees and

then I'll hold you ready here we go 1 2

3 hold it for just a second this helps

you around a lot calories it also helps

you build balance

does tiny isn't as fast as you can

before that hole to meet your leg it's

close to perfect if you live in Florida

possible it's also a good practice to

try not to travel all over your what I'm

doing it turned out to be cruising

around try to practice enough control

you stay relatively stationary oh five

seconds ah the hip flexors okay next

time we're doing lateral lunge pops oh

riddle here we go down here make sure to

keep your back flat keep this leg

straight pop back up to the center 20

seconds left

three two one all right next up two

ducks three uppercuts last one here we

go one two one two three keep it going

under ten seconds all right there we go

now we have left is our pull down the

stretch keep its feet moving I'm gonna

bring her breathing right and I'm hard

right down slowly stay here for a minute

[Applause]

all right plant those feet gonna do toe

touch circles so you getting a stretch

all the way through its entire major

motion picture time don't force anything

I next up we're gonna do a pod search so

grab that foot pull it up towards your

butt till you feel a stretch in the

front of your thigh go ahead and switch

sides keep a slight bend in that

supporting leg

you know keep this leg straight bend

this one and pull this arm one of our

buddy

good nice stretch in the back of the arm

besides well not opposite arm

[Music]

this is the best part when your workout

is done all right come forward stretch

the front of the flight here at the hip

flexor pull this arm back over your head

act as if you're trying to tap your

fingertips in between your shoulder

blades

all right switch sides

all right come to the center here next

slide toe touch take your arms push them

up so they'll come up on the other side

of your head here so you feel a stretch

in your shoulders

all right relax good job guys this

workout is complete

you

Key Vocabulary

Vocabulary	Meanings
cardio /ˈkɑːrdiəʊ/ A2	noun - physical exercise that strengthens the heart and lungs
workout /ˈwɜːrkaʊt/ B1	noun - a session of physical exercise
jump /dʒʌmp/ A2	verb - to push yourself off the ground and into the air noun - an act of jumping
breathe /briːð/ A2	verb - to take air into and out of the lungs
kick /kɪk/ A2	verb - to hit something with your foot noun - a hit with the foot
punch /pʌntʃ/ B1	verb - to hit someone or something with your fist noun - a hit with the fist
elbow /ˈɛlboʊ/ A2	noun - the joint where the arm bends
knee /niː/ A1	noun - the joint between the thigh and the lower leg
stretch /strɛtʃ/ B2	verb - to extend a muscle or body part to full length noun - an act of stretching
body /ˈbɒdi/ A1	noun - the physical structure of a person or animal
arm /ɑːrm/ A1	noun - the upper limb of the human body
leg /lɛɡ/ A1	noun - one of the lower limbs of a person
hand /hænd/ A1	noun - the end part of the arm beyond the wrist
warm /wɔːrm/ A2	verb - to make or become warm adjective - having moderate heat
twist /twɪst/ B1	verb - to turn or bend something noun - an act of twisting
hook /hʊk/ B2	verb - to catch or fix something with a hook noun - a curved piece of metal or wood for catching or hanging things
jab /dʒæb/ B2	verb - to poke sharply noun - a quick punch with the front hand
uppercut /ˈʌpərkʌt/ C1	noun - a punch aimed upwards at the chin
lunge /lʌndʒ/ B2	verb - to leap forward noun - a sudden forward movement
balance /ˈbæləns/ B1	verb - to keep or put in a stable position noun - a situation in which different things are equal