– English Lyrics

Lyrics & Translation

[English]

this is Fitness winners quick sweat

cardio workout

in this routine were me going through

one round

eight different exercises and we going

through each exercise for 45 seconds

these are all bodyweight exercises so

you're not going to need any equipment

let's go ahead an get serve with our

first exercise the delayed pendulum

swings

go ahead and get ready

and begin couldn't swing those legs back

and forth keep that leg relatively

straight is exactly like a regular

pendulum swing the only difference is on

that third hop you're actually gonna

pause on that leg hop twice and then

start right back into the motion again

so it's going to be one two three pause

one two three pause just keep that

motion that cycle going over and over

again got 45 seconds through for this

whole thing

you

and about 10 seconds left we're almost

done just keep that leg motion going

five seconds left because light on those

toes you can

and let it relax all right it's going to

move on the next exercise when we doing

two hooks two uppercuts and two jumping

jacks let's go ahead and get ready

and begin nice quick motion hook hook

uppercut uppercut and then - jumping

jacks right back into it just keep that

motion going so let's try to focus on

making sure you're keeping those feet

either perfectly square so they're even

straight across left to right or you're

leading with your left leg then you

switch and lead with your right leg and

all turning back and forth each time so

you just want to make sure that you're

nice and even on both sides you don't

always do that left side forward or

always that right side forward now just

keep in mind while you're doing this

exercise the number of calories you burn

doing this is going to be dependent upon

how hard you push when you're doing

those punches and those jumping jacks so

really try to push yourself and work

against yourself as you're doing those

punches and hooks and you're gonna burn

a lot more calories if you just kind of

go through the motion it's not going to

be anywhere near as much we're almost

done

and go ahead and let it relax Otis could

move on to the next exercise the lateral

cross lunges

go ahead and get ready

and begin now this motion is a cross

between a lateral jump and a lunge so

we're gonna do is your lateral jump if

you jump to the left that left leg

should contact the ground first your

right legs and a kickback behind you

you're gonna reach down towards the

outside of your left foot with your

right hand and then jump back to the

opposite direction so that right foot

touches down left leg goes back behind

you reach down to that right foot with

your left hand just keep alternating

back and forth getting nice and low

squatting down or doing that lunge

motion on each side making sure you're

getting as much distance left-to-right

as you possibly can with every single

time you do that lateral jump almost

done just about ten seconds left

just keep that motion going really push

yourself try to get nice and low so I

get nice and wide five seconds left

let it relax let's go do the next

exercise for Jack steps and to cross

over jumps

go ahead and get ready

and begin start that first motion the

jack steps left hand left leg forward

right hand right leg back and then

alternate back and forth for four times

and then switch into that crossover jump

so you're handing a swing in front of

your body alternating which hand is on

top each time as well as crossing your

feet over top of one another alternating

which ones in front now let's do that

motion twice and then switch back to the

Jack steps now as you're doing this

motion just make sure you're not

swinging those arms out of control you

actually want to have that shoulder and

that chest nice and stabilized nice

contract at the entire time so that

motion is always under control you're

never just kind of letting those arms

flail around or those legs so let's keep

going we've got just about five seconds

left

nice solid motion just keep it moving as

quick as you can

and go ahead and let it relax all right

let's move on to the next exercise

we've got lateral burpees

go ahead and get ready

and begin so there's just as a

traditional burping motion but you're

adding in a lateral jump on top of it so

every time you drop down into that

burping motion and jump as soon as you

come back down you can jump directly to

your side drop back down into another

burping motion come back up as soon as

you come back down from that jump you

can jump directly back into that

original position dropping back into

another Burpee just make sure that every

single time you drop back down from that

last jump after the Burpee you're going

right back into that lateral jump moving

back and forth left to right now if a

Burpee with a jump at the top is a

little bit too hard you looking for

something a little bit easier then cut

that jump out at the top and just go

directly into your lateral jump so

instead of coming up doing your vertical

jump and then lateral jump you just can

go straight into that lateral job

and go ahead and let it relax let's move

into the next exercise the running man

kicks

go ahead and get ready

and begin so you know there's gonna be

kind of a

motion you're gonna start with your

right leg kicking it forward and your

left leg kicking back every time that

right leg comes up in front your left

arms and be coming in front as well

every time that left leg goes behind you

your left arm coming in front so just

kind of swinging those arms back and

forth along with that leg motion to keep

all turning back and forth we're gonna

switch which leg is leading in just a

second all right go ahead and stutter

step it right here you can just start

with that left leg forward this time

right leg goes back this all saying that

position left legs in front this time

right legs going back behind you and

that right arms me the one coming in

front every single time that leg comes

up

almost done about five seconds left

relax alright it's good to move on the

next exercise the two hop squats

go ahead and get ready

and begin starting on that left leg and

hop twice to the right drop down a nice

deep squat and then come up onto your

right leg and hop twice over to the left

drop back down to that original position

dropping down on a nice deep squat

coming back up on that left leg starting

that cycle over again then make sure you

start with a really nice shallow short

hop and then as you get comfortable with

it start trying to push that hop bigger

and bigger and bigger trying to cover as

much distance as you can at the same

time once you drop down into that squat

try to make sure you get in those hips

really nice and low keeping those knees

back making sure you're trying to get as

much work and those glutes and those

thighs as you possibly can you know

we're almost done

just about five seconds left

and let it relax all right let's going

to move on the next exercise a side

lunge with two jumping jacks

go ahead and get ready

and begin start lunging off to the right

side we got left hand and outside of

that right foot come up and do two

jumping jacks then drop down to the left

bending that left knee bring that right

hand outside of that left foot come back

up to more jumping jacks and then start

that cycle all over again now as you're

doing that lunge make sure that the only

knee that's bending is the boot knee to

the outside of your body so if you drop

off to the right side only that right

knee bends that left leg is gonna stay

straight when you drop off to the left

only the left knee bends that right leg

stays straight just keep alternating

back and forth make sure you do two

jumping jacks in between every single

time you lunge

almost done just about five seconds left

just keep that motion going

and let it relax all right good job

workout complete you just finished

Fitness winners quick sweat cardio

workout

you

Key Vocabulary

Vocabulary	Meanings
exercise /ˈɛksərsaɪz/ A2	noun - activity requiring physical effort to improve fitness verb - to perform physical activity to improve fitness
swing /swɪŋ/ B1	verb - to move back and forth or side to side noun - a back-and-forth movement or a device for such movement
motion /ˈmoʊʃən/ B2	noun - movement or the act of moving
jump /dʒʌmp/ A2	verb - to push oneself off the ground into the air noun - an act of leaping off the ground
leg /lɛɡ/ A1	noun - a limb used for standing and walking
lift /lɪft/ B1	verb - to raise or move something upward noun - an act of raising something
cross /krɒs/ B2	verb - to go from one side to the other adjective - marked by two intersecting lines
calorie /ˈkæləri/ B2	noun - a unit of energy, often used to measure food energy
burn /bɜrn/ B1	verb - to use up energy or fuel
workout /ˈwɜrkaʊt/ B1	noun - a session of physical exercise
quick /kwɪk/ A2	adjective - done rapidly or in a short time
lateral /ˈlætərəl/ C1	adjective - relating to the side of something
burpee /ˈbɜrpi/ C1	noun - a full-body exercise involving a squat, jump, and push-up
lunge /lʌndʒ/ B2	noun - a movement where one leg is moved forward and bent at the knee verb - to move into a lunge position
calorie /ˈkæləri/ B2	noun - a unit of heat used to measure the energy value of food
jumping /ˈdʒʌmpɪŋ/ A2	adjective - related to or characterized by jumps
stabilized /ˈsteɪbəˌlaɪzd/ C1	adjective - made stable or steady