– English Lyrics

Lyrics & Translation

[English]

this is fitness blenders crunch list ab

workout

in this workout routine we're doing

of nine different exercises and you're

doing

exercise 450 seconds now you don't

necessarily need to do a warm-up for

this routine but it's always a good idea

to do at least a five-minute warm-up

before you do any kind of physical

activity let's go ahead and get start

with our first exercise we're gonna

start off with a double chop knee pulls

go ahead get ready

and begin here start with those hands

directly above your head then draw one

knee up across the side of your body

while pulling those hands down to the

outside that leg you're gonna do that

motion twice pulling that knee up and

bring those hands down and then you're

gonna switch over and do the same thing

on the opposite side just keep

alternating back and forth moving

relatively quickly making sure you're

trying to get as much range of motion

out of that knee as you can really

trying to get nice and high now every

time you bring that knee up and those

hands down you actually want to do a

little bit of a crunch motion pulling

your shoulders forward and kind of

rocking those hips in you should feel it

quite a bit in those abdominal muscles

and that hip flexor of the front hip

joint as well as into those obliques a

little bit from that rotation motion

through your shoulders every time you

come down to the outside that leg

almost done jizz about five seconds left

and go ahead and relax all right

next one the torso twist jabs

go ahead and get ready

and begin go ahead and drop down on a

quarter squat rotating those shoulders

back and forth you want to get a really

nice rotation on that torso pulling

those shoulders across as much as you

can it's less about getting your arm

across in front of your body than it is

rotating that shoulder so your arm

actually comes across at a diagonal so

really focus on that rotation through

those shoulders and keeping down in that

nice quarter squat you can go lower if

you want to make a little bit harder the

main thing you want to focus on is

making sure you keep down that quarter

squat as you start getting more and more

tired your legs and start trying to

extend on you and get you back to a full

standing position so it's easier make

sure you stay nice and low it's at least

a quarter squat or lower

you

and just about 5 seconds left

and let it relax alright move on to the

next one the standing toe touches

go ahead and get ready

and begin we goes arm strip above your

head you can bring one leg up straight

in front of your body reaching with the

opposite hand down to the top of that

toe stretching forward out to that toe

as far as you possibly can

rounding their shoulders forward just a

little bit you want to get a nice tight

crunch in those abdominal muscles you're

gonna feel it also in your hip flexor

the front of that hip as well as the top

of that thigh so make sure you're

getting as much range of motion as you

can now you might not be able to

actually touch your toe like Kelly's

doing here but you do want to focus on

trying to get as much range of motion

out of this as you can't you want to

keep that leg as straight as possible

while at the same time crunching down

towards that toe as far as you possibly

can

just about five seconds left

and there you go go ahead let relax

let's move to the next one the four

twist knee ups

go ahead and get ready

and begin there's a really nice one for

those obliques you're gonna do four

rotations left to right and then on that

fifth rotation you're going to draw one

of your knees up really nice and high to

the outside of that opposite elbow so

its watch that rotation

it's going to be one two three four knee

up

one two three four knee up

just keep that rotation going nice and

slow under control making sure that

you're really trying to focus on getting

a lot of range of motion through that

knee trying to get that knee up as high

as you possibly can and every time you

drop back down it goes back down into a

quarter squat or lower

you

and we're almost done about five seconds

left

and let it relax I just

move on to the next one that crossover

toe touches

go ahead and get ready

and begin bring those arms straight up

out from your sides

you tipped forward and rotate those

shoulders at the same time bring that

hand down to outside of that opposite

foot and then you come back up nice

straight position then you repeat that

motion just over to the opposite side to

keep rotating back and forth getting a

nice rotation on those obliques using

those obliques to crunch yourself to the

side as far as you possibly can getting

as much rotation to those shoulders as

you can

you

and we're almost done just about five

seconds left

and let it relax are just going to move

on to the next one the side squat plus a

knee plus a side squat

go ahead get ready

and begin those hands come up behind

your head you squat out that right leg

first once you're down to that squat

you're going to come up and drive that

right knee up to the outside of that

left elbow then right back down that

squat with that right leg out then you

come up and you're gonna switch legs

bring that left leg out to the side

drive that left knee up right back out

with that left leg out to the side and

that squat and then come back up again

switching back over to the right just

keep alternating back and forth focus on

getting a really nice high drive with

that knee every single time you come up

in that middle making sure you're

rotating those shoulders getting a

little bit of oblique twist as well

every time that knee comes up just

really focus on getting a lot of range

of motion getting down really nice and

low a really nice wide squat as well as

driving that knee up really nice and

high and rotating those shoulders as

much as you can

and it's about five seconds left

and let it relax alright going to move

on to the next one the slo-mo rotations

go ahead and get ready

and begin those arms comes

from those shoulders nice and slow

rotate those shoulders to the left and

right as far as you possibly can try

keep those hips as stationary as you can

it's okay if they rotate a little bit

you want to try to keep them as still as

possible all that rotation you want just

coming around from that torso there's at

least as much of that rotation as

possible come from that torso so you

want to feel it in those obliques quite

a bit from trying to roll those

shoulders to left to right now just be

careful not to speed this motion up too

much you want a really controlled slow

motion back and forth make sure that

you're not really trying to swing your

shoulders or swing your arms the main

thing you want to focus on is just

rotating those shoulders as far as you

possibly can at the same time keeping

those hips as stationary as possible

and just about 5 seconds left

and let it relax so I just move to the

next one the tap Jax

go ahead and get ready

and begin nice and slow crossing your

legs from side to side those hands come

up and down every single time every time

that leg kicks out back behind you want

those arms down make sure you bring

those arms back up as you're

transitioning through the middle and as

that leg comes out on the opposite side

those arms come back down again just

make sure you keeping this motion nice

and quick but make sure you're keeping

it under control you don't want to swing

those arms and legs too much and really

focus on getting that hip kick pressing

that leg back behind you because that's

where you can get that stretch and that

contraction through those obliques

you

just about five seconds left

and go ahead and let it relax we move on

to the next one the side bends

go ahead and get ready

and begin those arms come straight out

to the sides

tipping left to right as far as you

possibly can you might try to get down

as low on that leg as you possibly can

really stretching out those obliques as

well as contracting as you start coming

back up this is a really good one for

that abducting oblique motion as opposed

to that rotational oblique motion from

twisting is really really good contract

and tone those outer obliques along that

base that ribcage that crest that hip

you

and we're almost done just about five

seconds left

and let it relax all right good job you

just finished this crunch las' ab

workout

Key Vocabulary

Vocabulary	Meanings
crunch /krʌntʃ/ B2	verb - to crush noisily noun - an abdominal exercise
routine /ruːˈtiːn/ B1	noun - a sequence of actions regularly followed
warm-up /ˈwɔːrm ʌp/ A2	noun - preparation for exercise
knee /niː/ A1	noun - the joint between the thigh and the lower leg
pull /pʊl/ A1	verb - to exert force on (someone or something) so as to move them towards oneself
switch /swɪtʃ/ B1	verb - to change from one thing to another
motion /ˈmoʊʃən/ B1	noun - movement
range /reɪndʒ/ B1	noun - the extent or scope of something
abdominal /æbˈdɑːmɪnl/ B2	adjective - relating to the abdomen
muscle /ˈmʌsl/ A2	noun - bodily tissue that contracts and produces movement
flexor /ˈfleksər/ C1	noun - a muscle that bends a part of the body
joint /dʒɔɪnt/ A2	noun - a structure in the human or animal body at which two parts of the skeleton are fitted together
oblique /əˈbliːk/ B2	adjective - neither parallel nor at a right angle to a specified or implied line; slanting.
torso /ˈtɔːrsoʊ/ B2	noun - the trunk of the human body
squat /skwɒt/ B1	verb - lower one's body by bending one's knees noun - a posture adopted by bending the knees and lowering the torso
rotate /ˈroʊteɪt/ B1	verb - move in a circle around an axis or center
stretch /stretʃ/ A2	verb - extend one's limbs or muscles